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Fact: Ed Hochuli is everyone’s favorite NFL referee. So when news of the NFL ref lockout ending broke last night Newsfeeds across America were blasted by his vicious guns. Let’s be honest, the guy can probably bench more weight than 50% of the players on the field.

A little background on Hochuli: he is 6’1″, 215-pounds, was a linebacker at UTEP from 1969 to ’72, he is a partner in a Phoenix law firm that specializes in civil litigation and he has run 12 marathons.

“You look at him and it looks like he needs to be on our side of the ball, or on defense,” said quarterback Donovan McNabb to SI.com. “He stands on the sidelines looking like one of the linebackers.”

Ed Hochuli spoke to SI.com and revealed his four day a week workout plan, follow it below to get in the best shape of your life.

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”

WEDNESDAY Shoulders

Military bar press (seated)

• Three sets of 10 (165 pounds)

Military dumbbell press (seated)

• Three sets of 10 (70 pounds)

• Ten sets. Varying weight, varying reps.

“I start at about 50 pounds, go up in five-pound increments to about 75, then work down in five-pound increments”

Lateral deltoid raises (dumbbells)

Standing, hold weight at waist and, with elbows slightly bent, raise to shoulder height

• Three sets of 10 (30 pounds), or three drop-down (no rest) sets of 10 at 25, 20 and 15 pounds

Shoulder shrugs

• Three sets of 12 (90-100 pound dumbbells)

Chin-ups (shoulder-width grip)

• Three sets of 10

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)

SATURDAY Arms

Triceps

Close grip bench (with bar)

• Three sets of 10 reps (190 pounds)

Triceps curls

Lying on back, hold curlbar with a close grip, arms overhead; lower weight behind head

• Three sets of 10 (90 pounds)

“Then I do a variety of tricep curls at the cable machine [full stack].”

Biceps

Bar curls

• Three sets of 10 reps (80 pounds)

Dumbbell curls

• Three sets of 10 (40 pounds)

Machine curls or hammer curls

• Three sets of 10 (35 pounds)

Concentration curls

• Three sets of 10 (25 pounds)

“On some days I will superset the arm workout, alternating between a biceps and triceps lift with no rest in between”

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