Tim Tebow Just Shared His Chest and Back Superset Workout on Instagram

Tim Tebow formally announced his retirement from professional baseball last month, bringing his time as a pro athlete to an end long, long after many naysayers predicted he would last. After all, this is the guy whose dedication to sports and fitness is so robust that he continued to pursue an athletic career against all odds (and some would say common sense), pivoting to baseball and signing with the Mets after his stint as an NFL quarterback came to a premature end, while also maintaining a ubiquitous presence as a talking head on ESPN.

But just because he’s no longer technically a pro athlete, doesn’t mean Tebow is letting his training slide. In a carousel of videos shared to Instagram from his home gym this week, he shared a look at the push-pull routine he uses to work his chest and back. The workout is broken down into three compound-heavy supersets, each comprising two exercises performed back to back with no rest in between sets.

Tebow starts off with the bench press, supersetted with bent-over barbell rows. He performs each move for 4 sets of 5 to 7 reps, pausing for two seconds at the upper end of each row.

The second superset consists of the 1 1/4 variation of a decline barbell bench press, followed by weighted pullups, in which Tebow appears to be using a 50-pound plate. He carries out 4 sets of 4 to 6 reps on each of these moves.

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A post shared by Tim Tebow (@timtebow)

Elevated band pushups, 4 sets of 5 to 7. When performing this banded variation, also known as the “chaos pushup,” the aim is to keep the band as steady and static as possible (it’s going to want to vibrate all over the place while you do your reps). This is supersetted with banded face pulls, a great moderate-difficulty move for targeting the back and shoulders.

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