Tom Brady’s Trainer Just Shared His Full-Body Workout, and It Will Help You Build Muscle

Tom Brady is in his 20th NFL season, and in order to perform at his best he’s got to put in work during his training sessions, fuel his body properly, and make sure that he’s doing recovery work. To stay at the top of his game, Tom trains with Alex Guerrero, the co-founder of TB12, a sports performance facility in Boston. Alex shared one of Tom’s full-body workouts with POPSUGAR, and it’s going to help you improve your athletic performance and leave you feeling gassed.

“Everything we do at TB12 is based on functional movements, which is why all the exercises I do with Tom are done at the speed of the sport,” Alex told POPSUGAR. The goal of the workout is to help Tom sustain his peak performance, and it will help you do the same. If you’re ready to train like Tom and challenge yourself, give this workout a shot.

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Tom Brady’s Full-Body Workout

Equipment needed: a superband and a pair of medium-weight dumbbells. Here’s a guide on how to choose the right weight.

Before getting started, Alex recommends foam rolling for one to two minutes per muscle group, targeting muscles like your calves, hamstrings, glutes, quads, lats, middle and upper back, your chest, and your deltoids (the shoulder). Once you’re warm, you can start the workout. Alex said to complete one set of each exercise, working until failure/full muscle exhaustion. This means you’ll complete as many reps as possible with proper form until you can no longer complete a rep.

Alex said the rest period will vary person to person and will also depend on your specific goals. If you’re trying to lose weight or want this workout to feel more cardiovascular, take less rest; 30 to 45 seconds is good. If you want to focus more on strength, take about 60 seconds of rest. At the end of the day, do what feels best for you.

Once you’ve finished the workout, don’t forget to cool down and foam roll.

Resistance band sprint: one set to failure
Bent-over row: one set to failure
Basic push-up: one set to failure
Seated Russian twist: one set to failure
Stiff-leg deadlift: one set to failure
Bicep curl: one set to failure
Overhead triceps extension: one set to failure
Alternating forward lunge: one set to failure
Overhead shoulder press: one set to failure
Bodyweight squat: one set to failure

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