Train Like A Quarterback With Tom Brady’s Upper And Lower Body Routine

Ahead of his tenth Super Bowl appearance, we look at the quarterback's training routine
08:00, 31 Jan 2021

Tom Brady belongs to the pantheon of elite sportsmen and women who in their own fields can claim to be among the very cream of the crop. What Muhammad Ali is to boxing, Roger Federer and Serena Williams are to tennis, and what Michael Jordan brought to the court is what Brady is to American football.

On 7 February, the NFL’s G.O.A.T incumbent will be targeting his seventh Super Bowl ring as his Tampa Bay Buccaneers side take on the Kansas City Chiefs in the 55th edition of one of the biggest sporting events on planet Earth. It’s the Buccaneers’ first appearance in a Super Bowl in 18 years, and while it will be a relatively new feeling for many involved with the Florida outfit, for Brady, who joined the Bucs at the start of 2020, it will mark his 10th appearance at the showpiece event. 

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The quarterback’s longevity in a game as rough and unforgiving as American football is remarkable, but like any athlete at the top of their game, there’s a reason - they work their socks off when it matters. Brady is an all-year-round kind of guy; No days off, nothing wasted and everything purposeful. Below are Brady’s upper and lower body training plans, so you can give yourself an elite workout like the man himself…

Tom Brady’s Upper Body Workout

Repeat this circuit two to three times with 15 seconds rest between each exercise:

- Dumbbell Chest Press: 10-12 reps

- Dumbbell Flyes: 10-12 reps

- Overhead Shoulder Press: 10-12 reps

- Dumbbell Curls: 10-12 reps

- Lateral Dumbbell Raises: 10-12 reps

- Cable Pressdown: 10-12 reps

- Triceps Extension: 10-12 reps

- Turkish Get Ups: 10-15 reps

- Crunches: 10-15 reps

- Reverse Crunches: 10-15 reps

- Medicine Ball Push Ups: 12 reps

- Stability Ball Crunches: 12 reps

- Plank: 30 seconds


Tom Brady’s Lower Body Workout

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Repeat this circuit two to three times with 15 seconds rest between each exercise:

- Wide Dumbbell Squats: 10-12 reps

- Forward Lunges: 10-12 reps

- Side Lunges: 10-12 reps

- Skater Lunge: 10-12 reps

- Stability Ball Leg Curls: 10-12 reps

- Cable Lat Pull Downs: 10-12 reps

- Dumbbell Rows: 10-12 reps

- Dumbbell Bicep Curls: 10-12 reps

- Close Grip Bicep Curls: 10-12 reps

- Crunches: 10-15 reps

- Reverse Crunchers: 10-15 reps

- Mountain Climbers: 30 seconds

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