The Lean Machine Plan

Few sports demand the same strength, speed, and agility that are needed to succeed in the NFL. But these skills don't just benefit the men who play on Sundays. Any man can increase his strength and pack on new muscle if he combines the right mix of exercises. (Try this plan and you'll see for yourself, whatever your age.) That's what I've found in my experience as the executive director of Proactive Sports Performance and as the off-season strength coach for Indianapolis Colts Pro-Bowl defensive end Dwight Freeney.

Here's your game plan: This routine uses exercises that incorporate multiple muscles, so you can lift heavier weights. It's designed to shred fat, add new muscle and improve your athleticism—which is why NFL stars like Freeney, Terrell Suggs, Antonio Cromartie and Keith Bulluck train with me. Work at a higher intensity, and you'll see that impressive gains are just a snap away.

The Lean Machine Plan: Transform your body with this routine, a modified version of the one used by Colts star Freeney.

Directions: Perform this workout three days a week, making sure you rest at least one day between sessions. Alternate among exercises of the same number (1A, 1B, and 1C, for example) until you complete all the sets in that group. In other words, do one set of exercise 1A and follow it up with one set of 1B, and so on. Don't move on to the next number until you've finished all the prescribed sets. Complete 8 to 12 repetitions of each exercise. Once you can perform more than 12 reps, add more weight to make the exercises more difficult. But don't add weight any sooner—doing so is one of the eight biggest weight-lifting mistakes.

Warmup: Before starting the workout, do three warmup sets each of the dumbbell power squat and the dumbbell bench press. Use 50 to 60 percent of your eight-rep max and then gradually add to the weight you use on each set, making sure your final set is no more than 80 percent of the max weight you'll lift during the workout. Perform 10, 10 and 5 reps during the warmup.

Rest periods: For exercises 1A to 1C, rest 45 seconds after each exercise and then two minutes before repeating the entire sequence.

For exercises 2A to 4B, rest one minute after each exercise in the sequence.

To maximize your muscle faster, read this list of the 100 best fitness tips ever.

1A. Dumbbell single-leg Romanian deadlift (two or three sets)

Stand with your feet shoulder-width apart. Hold a pair of dumbbells in front of your thighs. Lift one foot off the ground. With your back flat, slowly bend and lower the weights, your free leg rising behind you. Once the weights reach midshin, push through your grounded heel to return to the upright position. Complete all your reps on one side, and then repeat with the other leg lifted.

1B. Dumbbell stepup / reverse lunge (two or three sets)

Holding a pair of dumbbells, stand 6 inches from a bench. Place your left foot on the bench and push up until your left leg is straight and your right knee is raised to hip level. Return to the starting position, and step back with your left foot until your knee almost touches the floor and your right knee is bent 90 degrees. Stand up and, switching legs, repeat the sequence. That's one repetition.

1C. Dumbbell power squat (two or three sets)

Holding dumbbells at arm's length at your sides, stand with your feet shoulder-width apart, knees slightly bent, back straight and eyes ahead. Slowly lower your body—as if you were sitting back into a chair—while keeping your back in its natural alignment. When your upper thighs are parallel to the floor, pause, and then explode up onto your toes and shrug your shoulders. That's one rep.

2A. Dumbbell bench press (two or three sets)

Lie on a bench holding a pair of heavy dumbbells with your arms extended over your chest and your palms facing forward. Slowly lower the weights to the outside of your chest. Pause, and push them back up. Tip: Angle the dumbbells slightly to lessen the stress on your shoulders.

2B. Dumbbell two-arm row (two or three sets)

Stand holding a pair of dumbbells at your sides with a neutral grip, your palms facing each other. Starting from a narrow stance with your knees slightly bent, bend forward at your waist until your back is almost parallel to the floor. (Don't round your back.) Pull the weights up to your rib cage without raising your upper body, and then lower them. Tip: Squeeze your shoulder blades together as you raise the weights.

3A. Dumbbell alternating incline bench press (one set)

Lie faceup on an incline bench. Hold a pair of dumbbells above your chest with arms straight, palms facing forward. Slowly lower your left arm to the side of your chest while keeping your right arm extended above your body. Press back up with your left arm, lower your right arm and then return to the starting position. That's one rep.

3B. Cable underhand pulldown (one set)

Sit at a cable pulldown machine. Grab the bar with a shoulder-width, underhand grip. Moving only your arms, pull the bar down to your chest by squeezing your shoulder blades together. The bar should travel directly in front of your face. Pause, and slowly return to the starting position. Tip: Pull your elbows down and back until the bar touches your chest.

4A. Diagonal hand-to-toe touch (two or three sets)

Lie faceup on the floor with your right leg bent 90 degrees. Keep your left arm at your side and your right arm diagonally above your head. Without rounding your lower back, raise your left leg and right arm and have them meet in the middle of your body. Return to the starting position, complete all your reps and then switch arms and legs and repeat. Tip: Rotate your torso and keep your lower back against the floor.

4B. Side plank with touch (two or three sets)

Lie on your left side and prop your upper body up on your left forearm. Bend your right arm and place your hand behind your head. Raise your hips, brace your abs and hold this position. Keeping your right hand in place, rotate and touch your right elbow to the floor without allowing your hips to push backward. Perform all your right-arm touches and then repeat with your left arm.

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