GRHS Football Strength & Conditioning

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GRHS Football Strength & Conditioning

Shared By : pastormikefowler

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 6 / 270

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Description

Bulking Routine for intermediate This routine was designed for Football players who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs, and abs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum and develop our football players strength and conditioning to a higher caliber.

Monday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	30 sec	15	3
Triceps		Dip	30 sec	25	3
Chest		Machine Fly	30 sec	20	3
Triceps		Barbell Standing Overhead Triceps Extension	30 sec	15	3
Triceps		Dumbbell Single Arm Pronated Triceps Extension	30 sec	15	3
Chest		Bent Arm Dumbbell Pullover	30 sec	15	3
Chest		Bent Arm Dumbbell Pullover	60 sec	15	3
Chest		Cable Cross Over	30 sec	20	3
Chest		One Arm Floor Press	30 sec	15	3
Chest		Plyo Kettlebell Pushups	30 sec	15	3
Chest		Barbell Wide Grip Decline Bench Press	30 sec	10	3

Tuesday

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Decline Crunch	30 sec	20	3
Abs		Ab Rollout on Knees	30 sec	15	3
Abs		Knee Hip Raise On Parallel Bars	30 sec	15	3
Abs		Air Bike	60 sec	16	3
Cardio		Running	60 min	N/A	N/A

Wednesday

Back, Biceps, and Forearm

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Reverse Plate Curl	30 sec	10	3
Biceps		Bicep Curl on Stability Ball with Leg Raised	60 sec	15	3
Biceps		Barbell Drag Curl	30 sec	15	3
Back		Barbell Deadlift	60 sec	10	3
Back		Barbell Good Morning	30 sec	20	3
Back		Barbell Reverse Grip Bent Over Row	30 sec	10	3
Biceps		Seated Dumbbell Inner Biceps Curl	60 sec	15	3
Back		Bent Arm One Arm Long Bar Row	30 sec	15	3
Back		Alternating Renegade Row	30 sec	15	3
Back		Superman	60 sec	N/A	3

Thursday

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Butt-Ups	20 sec	60	3
Abs		Torso Rotation	20 sec	25	3
Abs		Cable Crunch	20 sec	30	3
Abs		Leg Raise	20 sec	20	3
Cardio		Running	60 min	N/A	N/A

Friday

Shoulders and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Freehand Jump Squat	60 sec	15	3
Upper Legs		Iron Cross	30 sec	15	3
Upper Legs		Smith Single Leg Split Squat	60 sec	10	3
Shoulders		Barbell Shoulder Press	30 sec	15	3
Upper Legs		Barbell Full Squat	60 sec	12	3
Shoulders		Dumbbell One Arm Up Right Row	30 sec	15	3
Shoulders		Frankenstein Squat	30 sec	8	4
Upper Legs		Mountain Climbers	60 sec	30	3
Upper Legs		Overhead Squat	60 sec	8	4
Lower Legs		Seated Calf Raise	30 sec	30	3

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