FOOTBALL WORKOUT3

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

snsbz on July 25, 2010

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Thighs, Trapezius, Calves, Back, Abs, Chest, Triceps, Biceps, Shoulders

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	130 lbs.	5	60
	130 lbs.	5	60
	130 lbs.	5	60
	130 lbs.	5	60
	130 lbs.	5	60
Trapezius
Barbell Shrugs	145 lbs.	20	60
	145 lbs.	20	60
	145 lbs.	20	60
Calves
Standing Barbell Calf Raises	120 lbs.	20	60
	120 lbs.	20	60
	120 lbs.	20	60
Thighs
Dumbbell Lunges	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Back
Barbell Hang Clean	120 lbs.	5	60
	120 lbs.	5	60
	120 lbs.	5	60
Abs
V Sit-Ups	-	15	30
	-	15	30
	-	15	30
Russian Twist	-	15	30
	-	15	30
	-	15	30
Barbell Rollout	-	15	30
	-	15	30
	-	15	30
Bridge (Plank)	-	30	30
	-	30	30
	-	30	30
Side Plank	-	30	30
	-	30	30
	-	30	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press: Speed	130 lbs.	5	60
	130 lbs.	5	60
	130 lbs.	5	60
	130 lbs.	5	60
	130 lbs.	5	60
Back
Barbell Power Clean	125 lbs.	3	60
	125 lbs.	3	60
	125 lbs.	3	60
	125 lbs.	3	60
	125 lbs.	3	60
Triceps
Close-Grip Bench Press	100 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
Biceps
Standing Barbell Curls	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Shoulders
Barbell Push Press	105 lbs.	5	60
	105 lbs.	5	60
	105 lbs.	5	60
	105 lbs.	5	60
	105 lbs.	5	60
Chest
Incline Dumbbell Press: Speed	40 lbs.	40	60
	40 lbs.	40	60
	40 lbs.	40	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	12	60
	10 lbs.	12	60
Front Dumbbell Raises	10 lbs.	12	60
	10 lbs.	12	60
Rear Dumbbell Raises	10 lbs.	12	60
	10 lbs.	12	60
Chest
Pushups: Plyometric	-	30	60
	-	30	60
	-	30	60
Back
Barbell Clean and Jerk	110 lbs.	3	60
	110 lbs.	3	60
	110 lbs.	3	60
	110 lbs.	3	60
	110 lbs.	3	60

No comments have been posted yet.