Kamerion Wimbley off-season training 2014
- Monday - Upper Body
- Tuesday - Lower Body
- Thursday - Upper Body
- Friday - Lower Body
| Monday | ||
|---|---|---|
| Upper Body | ||
| Exercise | Sets | Reps |
| 4 Way Neck Machine (Reps for each direction) | 1 | 15 |
| Barbell Shrug | 1 | 20 |
| Bench Press | 5 | 5 |
| Back exercise between each set of bench | ||
| Row // Pulldown // Low Row // High Row // Pullover | 10 | |
| Tricep, Bicep, Forearms | ||
| Tuesday | ||
|---|---|---|
| Lower Body | ||
| Exercise | Sets | Reps |
| 3 rounds (12 reps, 10 reps, 8 reps) | ||
| Squat | 3 | 12, 10, 8 |
| Leg Curl | 3 | 12, 10, 8 |
| Leg Extension | 3 | 12, 10, 8 |
| Sled Push | (50 yards) | |
| Hip Abduction | 1 | 20 |
| Hip Adduction | 1 | 20 |
| Calf & Tibia exercises | ||
| Thursday | ||
|---|---|---|
| Upper Body | ||
| Exercise | Sets | Reps |
| 4 Way Neck Machine (Reps for each direction) | 1 | 15 |
| One Arm Dumbbell Shrug (Reps per arms) | 1 | 20 |
| Shoulder Press * | 4 | 4 |
| Chin-Ups ** | 1 | 8 |
| Chest Press *** | 1 | 6 |
| Iso Row Machine **** | 3 | 8, 6, 4 |
| Lateral Raise 7 Ups ***** | 1 | 7 |
| Chest Flye Drop Set ****** | 1 | 7 |
| Bicep Curl Partial Reps ******* | 1 | 4x4 |
| Dips ******** | 1 | 8-10 |
| Forearms - 20 reps each exercise | ||
| Wrist Flexion | 20 | |
| Wrist Extension | 20 | |
| Gripper | 20 | |
| Wrist Roller (up and down 3 times) | ||
* Shoulder Press - Sweet 16's, 5 seconds rest between each set.
** Chin Ups - Crazy 8’s - 8 reps and on each rep hold in the contracted position for 8 seconds.
*** Chest Press - Start with one rep then take a 10 second rest. Then get two reps in a row, rest for 10 seconds, then 3 reps, etc. Progress up to 6 reps.
**** Iso Machine Rows - Use one arm for 8 reps then alternate arms. Then go back to other arm for 6 & 4.
***** Lateral Raise - 7 reps and then on the 7th rep hold in the contracted position for 30 seconds.
****** Chest Flye - 7 reps then lower the weight by 20% and immediately get 7 reps, then once more lower the weight by 20% for a final set of 7 reps.
******* Bicep Curls - 4 reps full range of motion, immediately followed by 4 reps at the bottom half, then 4 reps at the top half. Finally, finish with 4 full reps.
******** Dips - Negative accentuated. Normal positive then lower yourself down in 10 seconds.
| Friday | ||
|---|---|---|
| Upper Body | ||
| Exercise | Sets | Reps |
| Leg Curl * | 4 | 4 |
| Lunges ** | 3 | 10-8-6 |
| Leg Extension *** | 1 | 8 |
| Leg Press **** | 1 | 6 |
| Calf Raise | 1 | 50 |
* Leg Curl - Sweet 16s. 4 sets of 4 with a 20 second rest between each set.
** Lunges - Iso’s 10-8-6. Start with 10 reps on one leg then switch to other leg for 10 reps. Start back with the first leg for 8, switch to other leg for 8. Finish with 6 reps on each leg.
*** Leg Extensions - Crazy 8’s. 8 reps and on each rep hold in the contracted position for 8 seconds.
**** Leg Press - Progressions. Start with one rep then take a 10 second rest. Then get two reps in a row, rest for 10 seconds, then 3 reps, etc. Progress up to 6 reps.
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Kamerion Wimbley's off-season eating plan
Kamerion Wimbley's off-season eating planHere are two week’s worth of meals.
Lunch:
- Pork tenderloin w/ squash, apples, red onion & jasmine rice
- Orrecchiette pasta w/ peas, roasted tomato, basil, oregano, pancetta & creamy parmesan sauce
- Traditional beef stew w/ garlic bread
- Parmesan-rosemary chicken tenders & macaroni & cheese w/ broccoli
- Roast chicken w/ white bean stew & pancetta
- Mixed greens w/ carrots, tomato, shredded cheese, homemade croutons & balsamic vinegar
Snacks:
- Healthy Blueberry muffins
- Fresh fruit
- Cheese cubes
Dinners:
- Chicken fajitas w/ tortillas, Greek-cilantro yogurt & guacamole
- Spaghetti w/ meatballs & simple mixed greens salad w/ balsamic vinaigrette
- Grilled red snapper w/ avocado-mango salsa & jasmine rice
- Turkey meatloaf w/ garlic mashed potatoes & roasted broccoli
- Rosemary-lemon chicken w/ roasted sweet potatoes & roasted green beans
Snacks:
- Granola w/ Greek yogurt & fresh fruit
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