It's amazing to think that when he was drafted, Dwight Howard was just a tall skinny guy. Today he is one of the most muscular big men in the NBA. How did he get there? Hard work and heavy lifting.
The Dwight Howard workout includes lifts that require a lot of power. He performs bench press, lat pulldowns, leg presses, reverse grip pushups and burpees. He fits in plyometrics training as well. He also does some specialized training that includes hesitation pullups, crossover pushups, and cable stepback rows.
Here is his routine:
Bench Press: 1x10, 1x8, 1x6, 1x4, 1x2 (increase weight each set)
Lat Pulldown: 2-4 sets of 10-12 reps
Leg Press: 3-4 sets of 6-8 reps
Reverse Grip Pushups (perform push-ups with hands rotated so that palms face forward): 3 sets of 15-20 reps
Burpees: 3 sets of 15-20 reps
Hesitation pullup: 4 sets of 5 reps using different hand positions; 5 seconds up, 5 seconds down
Crossover pushup: 8-12 reps; move upper body laterally while bracing abs
Cable step-back row: hold cable in right hand; step back with right leg and pull cable; hold for 1-2 seconds
