Maximum Football Weight Training
kfrantz avatar kfrantz
Nov 29th 2017
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Maximum Football Weight Training

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3 DAYS - Sport Specific - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Lower Body  5 exercises, 35 mins
Barbell Squat exercise demonstration
Barbell Squat

3x10 reps

rest: 60s audio icon
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Barbell Glute Bridge exercise demonstration
Barbell Glute Bridge

3x10 reps

rest: 60s audio icon
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Dumbbell Reverse Lunge exercise demonstration
Dumbbell Reverse Lunge

3x10 reps

rest: 60s audio icon
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3x10 reps

rest: 60s
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Barbell Standing Calf Raise exercise demonstration
Barbell Standing Calf Raise

3x10 reps

rest: 60s audio icon
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Upper Body  8 exercises, 56 mins
Barbell Incline Bench Press exercise demonstration
Barbell Incline Bench Press

3x10 reps

rest: 60s audio icon
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Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

3x10 reps

rest: 60s audio icon
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Dumbbell Shoulder Press exercise demonstration
Dumbbell Shoulder Press

3x10 reps

rest: 60s audio icon
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x10 reps

rest: 60s audio icon
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Dumbbell Shoulder Shrug exercise demonstration
Dumbbell Shoulder Shrug

3x10 reps

rest: 60s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x10 reps

rest: 60s audio icon
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Dumbbell Incline Curl exercise demonstration
Dumbbell Incline Curl

3x10 reps

rest: 60s audio icon
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Bench Dip exercise demonstration
Bench Dip

3x10 reps

rest: 60s audio icon
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Lower Body  4 exercises, 24 mins

3x10 reps

rest: 60s
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3x10 reps

rest: 60s
add button

3x10 reps

rest: 60s
add button
Barbell Standing Calf Raise exercise demonstration
Barbell Standing Calf Raise

3x10 reps

rest: 60s audio icon
add button

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