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Day 1: Lower Body Workout | Day 2: Upper Body Workout | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Do one set of each exercise, rest one minute. Then, repeat the circuit 2-3 more times. Tom Brady finishes with cardio, or goes outside and does quarterback drills.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Plie Dumbbell Squat | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1B. Alternating Barbell Forward Lunge | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1C. Reverse Lunge with Twist and Overhead Reach | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1D. Ice Skater![]() | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1E. Ball Leg Curl | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1F. Lat Pulldown | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1G. Bent Over Two-Dumbbell Row | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1H. Standing Dumbbell Biceps Curl | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1I. Close-Grip EZ-Bar Biceps Curl![]() | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1J. Crunches![]() | 2 - 3 sets | 10 - 15s | 60s | Time between exercises: 15s |
1K. Reverse Crunch | 2 - 3 sets | 10 - 15s | 60s | Time between exercises: 15s |
1L. Mountain Climber | 2 - 3 sets | 30s | 60s |
Gunnar Peterson workouts are all about circuit training. Do one set of each exercise, rest one minute. Then, repeat the circuit 2-3 more times. After the circuit training is done, Gunnar Peterson usually has Brady do High Intensity Interval Training (HIIT) on a cardio machine.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Bench Press![]() | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1B. Dumbbell Flys![]() | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1C. Standing Barbell Military Press (AKA Overhead Press)![]() | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1D. Standing Dumbbell Biceps Curl | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1E. Dumbbell Lateral Raise![]() | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1F. Cable Pressdown using V-Handle Attachment![]() | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1G. Decline Lying Tricep Extension (skullcrusher)![]() | 2 - 3 sets | 10 - 12 reps | 60s | Time between exercises: 15s |
1H. Dumbbell Turkish Getup | 2 - 3 sets | 10 - 15 reps | 60s | Time between exercises: 15s |
1I. Crunches![]() | 2 - 3 sets | 10 - 15 reps | 60s | Time between exercises: 15s |
1J. Reverse Crunch | 2 - 3 sets | 10 - 15 reps | 60s | Time between exercises: 15s |
1K. Medicine Ball Pushup | 2 - 3 sets | 12 reps | 60s | Time between exercises: 15s |
1L. Crunch (on stability ball, arms crossed)![]() | 2 - 3 sets | 12 reps | 60s | Time between exercises: 15s |
1M. Stability Ball Mountain Climber | 2 - 3 sets | 12 reps | 60s | Time between exercises: 15s |
1N. Plank | 2 - 3 sets | 30s | 60s |
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