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This is a football training routine that is designed to help those increase their strength, power, etc.. to help you with your success on the football field.
During this workout, you will target each muscle group twice a week with a cardio day in between your lifting days.
The way that this routine is set up is that you have Monday and Tuesday as strength training workout days, followed by Wednesday performing Cardio (15 minutes running, followed by 5 minutes of walking, then 15 minutes and finally a walking cool-down for 5 minutes). After your cardio workout you will follow it on Thursday and Friday by performing the same exercises from the earlier workout days.
For those performing this workout, it is designed for power and strength on the football field so the main focus is low reps, high weights and giving yourself enough rest time to allow your muscles to recuperate and grow.
Barbell Squat
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4x8 reps |
rest: 120s
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Machine Leg Press
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3x10 reps |
rest: 90s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Cable Seated Row
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Barbell Incline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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4x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x10 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Crunch
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3x20 reps |
rest: 60s
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Oblique Crunch
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3x20 reps |
rest: 60s
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Decline Crunch
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3x20 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 15s
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Walking
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0x0 reps |
rest: 5s
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Treadmill Running
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0x0 reps |
rest: 15s
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Walking
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0x0 reps |
rest: 5s
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Barbell Squat
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4x8 reps |
rest: 120s
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Machine Leg Press
|
3x10 reps |
rest: 90s
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Machine Leg Extension
|
3x8 reps |
rest: 60s
|
||
Cable Seated Row
|
4x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
4x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x8 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 60s
|
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
|
Barbell Bench Press
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4x10 reps |
rest: 60s
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Barbell Incline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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4x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x10 reps |
rest: 60s
|
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Dip
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3x8 reps |
rest: 60s
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Crunch
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3x20 reps |
rest: 60s
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Oblique Crunch
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3x20 reps |
rest: 60s
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Decline Crunch
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3x20 reps |
rest: 60s
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