The NFL Referee Workout with Ed Hochuli

Tonight, I was sitting back and watching my Skins utterly get throttled by the "one catch better than the Patriots" Super bowl winning Giants. These teams are not as much fist fighting rivals as they are gossipy associates, but a couple times tonight my Skins were ripping helmets off of Giant players, just ask Antonio Pierce. But who exactly was there to stop them, Referee Ed Hochuli who's literally the size of a linebacker and he trains like one too. On the bench press can you do three sets of 10 reps at 225 pounds? Try Hochuli's workouts:

MONDAY - Chest

Barbell flat bench

• Three sets of 10 reps at 225 pounds or "pyramid" sets of 12 reps (185 pounds); 10 (205); eight (215); six (225); 12 (185)
• Ten sets of 10 at 205 pounds

Dumbbell flat bench

• Three sets of 10 reps, at 90 pounds each arm, or five sets of 12 (80 pounds); 10 (85); eight (90); six (95); 12 (75). "Then I'll do a burnout set [to failure] of incline flies" (35-pound dumbbells)
Incline press

• Three sets of 10 reps (165-pound bar or 75-pound dumbbell)
• Dumbbell sets of 12 reps (70 pounds); 10 (75); eight (80); six (15); 12 (65)

Flies (cable machine)

• Three to five sets of 10 reps, facing machine pulling across his body at chest height.
At number 9.
• Three to five sets of 10 reps pulling down from shoulder to his waist. At number 7.

Decline bench (dumbbells)

• Three sets of 10 (55 pounds)

"I end on the bench or incline-bench machine and do two burnout sets of 15-20 reps at 135 pounds"

THURSDAY - Back

"I use machines, pulling to my chest at different angles."

Rows

• Three sets of 10 (75 pounds)
Cable pull-downs (using a bar)
• Three sets of 10. (At number 12, the full stack, on the machine)

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