Everyone knows about the Manning family (Dad Archie and brothers Eli and Payton). Well the NFL also has the Gronkowskis, a fitness centered and athletic family with brothers tight ends Rob and Chris and fullback Dan.
Rob Gronkowski is the fourth oldest of five brothers, who all have training as a priority. Rob is 6’6”, 265 lbs and, at the age of 23, in 2011, had one of the most successful seasons a tight end could have.. Until his recent injury, Rob was considered one of the best tight ends in the NFL and holds the record for the most touchdown catches in a single season by a tight end. No one would disagree that he has been one of the keys to the Patriots’ recent success.
“Working hard and putting in extra time is the biggest advantage that anyone can have.” That attitude is the largest supplement to intense training.
This is one of Rob’s many high volume workouts. It is not for the faint of heart, as it takes a conditioned person to endure it.
~ Barbell Bench Press: compound movement so it works the chest, shoulders and triceps.
1 set of 15 reps (this works on endurance)
1 set of 12 reps (works on stamina and endurance)
1 set of 10 reps (works on stamina)
1 set of 8 reps (works on strength)
~ Dumbbell Incline Press: primarily involves the chest, specifically the upper chest muscles, along with shoulders and triceps.
1 set of 12 reps, 1 set of 10 reps, 1 set of 8 reps
~ Chest Fly: This exercise uses dumbbells and is an isolation exercise that only works the chest muscles – great for rehabilitation or if you need to bring your chest up to speed with the rest of your body.
1 set of 12 reps, 1 set of 10 reps, 1 set of 8 reps
Gronkowski pyramids the weights for these first three exercises so that means each set, he increases the weights used and lowers the amount of reps.
~ Push ups: Max amount in 30 seconds.
~ Close Grip Barbell Bench Press: Just like the regular bench press this works the chest shoulder and triceps but moving the hands closer together puts more emphasis on the triceps.
3 sets of 10 reps
(Tired?? Keep going!!)
~ Underhand Triceps Press Down: This is just like a regular press down on the triceps press down machine, except your palms face toward you instead of away from you. This seems like it works the biceps but on the push down the triceps are working as they lengthen.
3 sets 10 reps
~ Dip: A great but intense move because you have to move your body weight and works the chest, shoulders and triceps but primarily the triceps.
3 sets of 12 reps
~ Burpees: To finish the workout, this is a full body move that works the chest and quads. These large muscle groups, due to their size, burn the most calories and cause an after burn effect where your body continues to burn calories for the next day or so.
1 set of 10 reps
It is safe to say that Rob Gronkowski is Training Not Complaining!
Great work out big burn and well described and written!