Tim Tebow's Upper Body Muscle Building Workout

This upper body circuit workout was instrumental in helping Tim Tebow of the NY Jets pack on 10 muscular pounds over his 2011 playing weight.

Workout Summary

Build Muscle
Barbell, Dumbbells
Male & Female

Workout Description

Article courtesy of STACK media.

Tim Tebow the fullback? By now it’s safe to say anything is within the realm of possibility when it comes to Tebow, especially under the direction of Rex Ryan, the resourceful New York Jets head coach.

The always informative Doug Farrar of Shutdown Corner reports that Tebow “maxed out at 249 pounds during the team’s recent off-season activities,” a gain of more than 10 pounds from his 2011 listed playing weight.

How do the Jets intend to deploy a 250-pound Tebow?

Farrar: “There’s special teams, there’s the Wildcat role, and there’s the possibility that Tebow could be a traditional fullback when the Jets are close to the end zone.”

As Farrar points out, Tebow has always been “a very serious red zone weapon, especially when he’s taking off with the ball in his hands.”

The zone-read offense Tebow ran for the Denver Broncos certainly played to his strengths as a ballcarrier, but imagine the play-calling possibilities if the hulking QB were to line up as the lead blocker on a goal-line situation.

Tebow says he’s trying to “be strong enough to do anything, but also fast enough to run around a little bit.”

How did an already jacked-up Tebow manage to pack on more muscle mass? By performing an upper-body push/pull circuit of explosive movements.

“You’re constantly working different muscle groups but keeping your heart rate high, and I love any workout where we can accomplish that,” Tebow says. “As a football player and as an athlete, I’m someone who goes extremely hard, so I need to train extremely hard.”

Tim Tebow Upper Body Circuit Workout​

Perform three rounds of the following circuit:

Tim Tebow Tsuki Press

Incline Tsuki Dumbbell Press

  • Grip dumbbells slightly below chest level with palms facing in.
  • Simultaneously press dumbbells toward ceiling while rotating palms out.
  • Lower dumbbells to chest while rotating palms in.
  • Repeat for specified reps.

Reps: 10-12

Tim Tebow Batwing Rows

Incline Batwing Dumbbell Row

  • Lie face down on incline bench while holding dumbbells at sides.
  • Retract shoulder blades and pull dumbbells toward chest.
  • Hold for one count and lower to start position.
  • Repeat for specified reps.

Reps: 8-10

Tim Tebow Lumberjack Press

Lumberjack Press

  • Grasp end of barbell with one hand just above shoulder level.
  • Press bar up and out; return to start position.
  • Repeat for specified reps.

Reps: 10-12

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5 Comments+ Post Comment

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Posted Tue, 04/21/2015 - 00:18

You are telling me those 3 exercises are all he does to gain 10 pounds of mass. It is difficult to understand. He must be doing more and different exercises for chest, biceps,triceps.

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Posted Tue, 12/31/2013 - 17:59

I'm looking to just add a bit of definition and build to my biceps, triceps & shoulders.. Would you recommend this and/or other workouts to do as well?

*I only have access to Barbell & Dumbbells*

Thanks in advance

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Posted Thu, 03/21/2013 - 13:02

most of these atheletes are investors in the D1 franchise they are working out with. Why else have all the media and exposure?

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Posted Sat, 02/09/2013 - 21:42

how many sets of these reps?

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Posted Mon, 05/13/2013 - 05:23
Peter Arzoumanidis

For hypertrophy 3-4 sets of 5-6 exercises with ~1-2 minutes rest between sets is adequate. That is if you're doing less than 10 reps per set to bulk. Tebow is also training for endurance, not just mass so his program is different in that regard.