Shy Anderson: Dallas Cowboy Super Executive VP

Scoring a Fitness Touchdown

Shy Anderson’s Workout

Shy Anderson: Dallas Cowboy Super Executive VP - Scoring a Fitness TouchdownBecause of his ever-changing schedule, Shy Anderson’s workout days fluctuate. Regardless of what is on his plate, though, Anderson gets to the gym five to six days per week and does cardio on each and every session at the gym.

WEEKS 1 to 3

WORKOUT A
5-minute warm-up – walk
5-minute dynamic stretching
Resistance band (light), internal rotation – 2 sets/15 reps
Resistance band (light), external rotation – 2 sets/15 reps
Wood chopper, light resistance band – 2 sets/15 reps
Wide chest press, 120 pounds – 2 sets/10 reps
Dumbbell flyes, flat bench, 20 pounds – 2 sets/10 reps
Plank, 30 seconds – 2 sets
Crunches, bodyweight – 2 sets/15 reps
Triceps extension machine, 40 pounds – 2 sets/10 reps
Side-bridges – obliques, bodyweight – 2 sets/10 reps
5-minute bike cool-down

WORKOUT B
5-minute warm-up
5-minute dynamic stretching
Resistance band (light), internal rotation – 2 sets/15 reps
Resistance band (light), external rotation – 2 sets/15 reps
Smith machine split squats, 90 pounds – 2 sets/10 reps
Leg extension machine, 115 pounds – 2 sets/10 reps
Leg curl machine, 65 pounds – 2 sets/10 reps
Crunches, bodyweight – 2 sets/15 reps
Side bridges – obliques, bodyweight – 2 sets/10 reps
3-minute walking interval
Hyperextensions – back bench, bodyweight – 2 sets/10 reps
Dumbbell reverse flyes, 15 pounds – 2 sets/10 reps
5-minute elliptical cool-down

WORKOUT C
Front raise supinated alternate (20 pounds) – 3 sets/10 reps
Single-arm KB upright row (20 pounds) – 3 sets/10 reps
Lying lateral raise – 3 sets/10 reps
Stiff-arm plank – 3 sets/40 seconds
Overhead press, behind the head (40 pounds) – 3 sets/20 reps
Posterior deltoid flyes (20 pounds) – 3 sets/20 reps
Leg extensions (115 pounds) – 3 sets/20 reps
Bike – 3 sets/60 seconds
Aerodyne – 3 sets/60 seconds

WEEKS 3 to 6

WORKOUT C – Chest and Shoulders
Flat bench press, 135 pounds – 4 sets/10 to 15 reps
Incline Hammer Strength bench press, 65 pounds – 3 sets/10 reps
Flat bench press Smith machine, 135 pounds – 3 sets/8 to 10 reps
Free motion PD flyes, 20 pounds – 3 sets/15 reps
Seated pec dec flyes (superset with above) – 4 sets/10 to 15 reps
Shoulder press, 115 pounds – 3 sets/10 reps
Cable lateral raise (superset with above), 10 pounds – 3 sets/15 reps
Dumbbell alternating front raise, 15 pounds – to failure
Swiss ball pike push-ups (superset with above) – to failure
Neutral grip pull-ups (superset with above) – 3 sets/15 reps

1-minute rest between all exercises

WORKOUT A – Back and Biceps
Low rows – 4 sets/10 to 15 reps
Single-arm dumbbell rows – 3 sets/10 reps
HS neutral rows (superset with above) – 3 sets/8 to 10 reps
Lat pulldown (superset with straight-arm pulldown) – 3 sets/8 to 15 reps
Alternate wide/narrow grip biceps curls – 4 sets/10 to 15 reps
Seated dumbbell Arnold curls – 3 sets/10 reps
Preacher straight-bar curls – 3 sets/15 reps
Concentration curls (superset with above) – failure
Neutral grip pull-ups – failure

1-minute rest between all exercises

WORKOUT B – Shoulders and Triceps
Triceps extension (42.5 pounds) – 4 sets/15, 12, 10, 10 reps
Single-arm dumbbell rows – 3 sets/10 reps
HS neutral rows (superset with above) – 3 sets/8 to 12 reps
Lat pulldown superset with straight-arm pulldown – 3 sets/8 to 15 reps
Smith machine overhead press (115 pounds) – 4 sets/10 to 15 reps
Hammer Strength shoulder press (45 pounds) – 3 sets/10 reps
Cable lateral raise (5 pounds) – 3 sets/15 reps
Machine posterior deltoid flyes (85 pounds) – 3 sets/15 reps
Dips – 3 sets/15 reps (1:30, 10-second rest/pause)
Neutral grip pull-ups (superset with above) – 3 sets/15 reps

1-minute rest between all exercises

WEEKS 6 to 9

WORKOUT C – Chest
Bench press, 155 pounds – 5 sets/8 to 4 reps (1:30)
Incline dumbbell press, 45 pounds – 4 sets/8 to 4 reps (1:30)
Seated machine flyes, 115 pounds – 4 sets/8 reps (1:30)
Incline dumbbell flyes, 20 pounds – 4 sets/8 reps (1:30)
5-minute cool-down
5 to 10 minutes PNF stretching

WORKOUT A – Back and Shoulders
T-bar rows (70 pounds) – 4 sets/8 to 4 reps
Bent-over dumbbell rows (55 pounds) – 4 sets/8 to 4 reps
Lat pulldowns (120 pounds) – 4 sets/8 to 4 reps
Seated shoulder press (50 pounds) – 4 sets/8 to 4 reps
Upright rows – 4 sets/8 to 4 reps
Lateral raises – 4 sets/8 reps
5-minute cool-down
5 to 10 minutes PNF stretching

1:30 rest between sets

WORKOUT B – Biceps and Triceps
Barbell curls (40 pounds) – 5 sets/12 to 4 reps
Single-arm machine curls (40 pounds) – 4 sets/8 reps (1:30)
Cable curls EZ bar (35 pounds) – 4 sets/8 to 4 reps
Triceps extension (50 pounds) – 5 sets/12 to 4 reps
Single-arm dumbbell kickbacks (22.5 pounds) – 4 sets/8 reps (1:30)
5-minute cool-down
5 to 10 minutes PNF stretching

1:30 rest between sets

WEEKS 9 to 10

WORKOUT A – Legs, Back, Biceps, Forearms
Deadlifts (155 pounds) – 5 sets/5 reps (1:30)
Chin-ups – 5 sets/5 reps (1:30)
Straight-bar curls (50 pounds) – 5 sets/5 reps (1:30)
Kettlebell swings (45 pounds) – 5 sets/5 reps (1:30)
Seated alternate dumbbell curls (25 pounds) – 3 to 4 sets/5 reps (1:30)
Standing behind-the-back wrist curls (50 pounds) – 3 to 4 sets/5 reps (1:30)
HIIT 60-second walk/30-second sprint (15 minutes)
5-minute cool-down

WORKOUT B – Chest, Shoulders, Triceps, Abs
Incline dumbbell press (50 pounds) – 5 sets/5 reps (1:30)
Flat bench press (155 pounds) – 5 sets/5 reps (1:30)
Standing dumbbell military press (30 pounds) – 4 sets/5 reps (1:30)
Seated lateral raise (15 pounds) – 4 sets/5 reps (1:30)
Kettlebell cleans (50 pounds) – 5 sets/5 reps (1:30)
Close-grip bench press (135 pounds) – 4 sets/5 reps
Dips (superset with above) – 4 sets/10 reps (1:30)
Renegade rows, hold at top of rep for 2 seconds (20 pounds) – 3 sets/10 reps
Planks (superset with above) – 3 sets/2 minutes
HIIT 60 second walk/30 second sprint (15 minutes)
5-minute cool-down

Joe Pietaro

Online Editor-in-Chief, Fitness RX For Men

Contributing Editor, Muscular Development

Co-host, FitnessRX Radio

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