george.mullin

Apr 6th 2023

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Football Intermediate Routine

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth.

It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest.

Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth.

**** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.

Back and Biceps 20 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Machine Iso Lateral High Row	3x8 reps	rest: 60s
Machine One-Arm Pulldown	3x8 reps	rest: 60s
Smith Machine Deadlift	3x8 reps	rest: 60s
Smith Machine Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Dumbbell Reverse Spider Curl	3x8 reps	rest: 60s
Barbell Curl (Close Grip)	3x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 60s
Machine Hammer Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s

Chest and Triceps 20 exercises, 0 min

Smith Machine Bench Press	4x8 reps	rest: 60s
Smith Machine Bench Press (Wide Grip)	4x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Smith Machine Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s

Legs 9 exercises, 0 min

Smith Machine Squat	4x8 reps	rest: 60s
Smith Machine Zercher Squat	3x8 reps	rest: 60s
Bodyweight Wall Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Press	4x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s

Shoulders 15 exercises, 0 min

Shoulder Circles	3x8 reps	rest: 60s
Smith Machine Rear Shoulder Press	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Arnold Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Smith Machine Shrug	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Stability Ball Neck Flexion	3x8 reps	rest: 60s