Home » In the Magazine » Rob Gronkowski – THE GRONK WORKOUT:

Rob Gronkowski – THE GRONK WORKOUT:

THE GRONK WORKOUTThough Gronkowski can’t divulge all of his secrets, here’s a workout straight from his in-home training regimen. He performs this particular workout with his brothers.

>>>Warmup
Gronkowski and his brothers start on the basketball court where they play a game called “3 in the Bucket”. The object is to get the heart rate up. Each time you miss your shot, you have to run to the other end of the court and back to the opposite 3-point line for your next shot.

>>>Barbell Bench Press
1 set of 15 reps, 1 set of 12 reps, 1 set of 10 reps and a final set of 8 reps

>>>Dumbbell Incline Press
1 set of 12 reps, 1 set of 10 reps and a final set of 8 reps

>>Chest Fly
1 set of 12 reps, 1 set of 10 reps and a final set of 8 reps

>>>Pushups*
As many as he can do in 30 seconds
*Gronkowski performs this exercise on a vibrating platform.

>>>Close-Grip Barbell Bench Press
3 sets of 10 reps

>>>Underhand-Grip Triceps Pressdown
3 sets of 10 reps

>>>Dip
3 sets of 12 reps

>>>Burpees
1 set of 10 reps

614-336-0036 | www.livefit.com
2656 Sawmill Place Blvd. | Columbus, OH