# @isaacrochell on TikTok

- **Type:** Video
- **Original URL:** https://www.tiktok.com/@isaacrochell/video/7538136244094536991
- **Gondola URL:** https://gondola.cc/posts/33363139-isaacrochell-tiktok
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/6fe9461df7.jpg
- **Posted:** 2025-08-13T18:18:54.000+00:00
- **Account Owner:** Isaac Rochell (@isaacrochell) — https://gondola.cc/isaacrochell

## Caption

5 DAYS OF WORKOUTS 🚨 These are all workouts l've done and do regularly... disclaimer-these are fully made up and I'm not an expert. Day 1 3 rounds: 10 minutes of KB swings (20 every minute) + Weight vest mile Day 2 Weight vest mile 200 weighted pushups 200 weighted air squats 200 sit-ups Weight vest run (I'd suggest setting a 20 minute timer and doing 20 pushups, 20 sit-ups, and 20 air squats every 2 minutes for 20 minutes) Day 3 60-minute run Bicep burnout (should take about 10 minutes - you shouldn't be able to touch your nose after) Day 4 15/3/30 forward walk 15/1.7/5 backward walk 5 minutes walking lunges Block 1 - 3 rounds Quad extensions x12 each leg (hold extended position for 30 seconds each leg) Block 2 RDLS 3x8 Band walks 3x40 seconds each direction Block 3 soft) Planks 4x45 seconds Weighted step-ups 4x10-8-6-4 (push the weight — don't be Finish with 5 more minutes of walking lunges Day 5 Cardio: 30 minutes of AMRAP .25 mile run 8 pull-ups 10 heavy KB swings Block 1 - 3 rounds Bent-over row x8 (slow and controlled, focus on the burn) EZ bar curls x8 (eccentric, slow and controlled) Block 2 - 3 rounds Lat pulldown x10 KB curls x10 (hold the kettlebell like a coffee mug, facing straight out) Block 4 Cable rows to failure - 3 sets Plate hold (25-45 lb) until failure #nfl #workout #trainingprogram #weightprogram 

## Stats

- **Views:** 91,100
- **Likes:** 3,433
- **Shares:** 78
- **Comments:** 29

## Tags

weightprogram, nfl, workout, trainingprogram

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