Football

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Football

Shared By : ealvarez2683

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 90 / 1434

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Description

Get inshape for the football season

Monday

legs and back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	8	4
Back		Cable Seated Row	60 sec	10	4
Upper Legs		Barbell Lunge	60 sec	15	4
Back		Wide-Grip Lat Pulldown	60 sec	10	4
Upper Legs		Clean Deadlift	60 sec	8	4
Abs		Exercise Ball Crunch	60 sec	25	9
Back		One-Arm Dumbell Row	60 sec	10	3

Wednesday

Chest and smaller muscles

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	60 sec	10	4
Triceps		Cable Triceps Pushdown	60 sec	10	4
Upper Legs		Seated Leg Curl	60 sec	10	4
Upper Legs		Leg Extensions	60 sec	10	4
Abs		Scissor Kick	60 sec	25	2
Abs		Leg Raise	60 sec	15	2
Shoulders		Dumbbell Shoulder Press	60 sec	10	4
Shoulders		Dumbbell Front Raise	60 sec	10	4
Shoulders		Dumbbell Lateral Raise	60 sec	10	4
Abs		Oblique Crunches	60 sec	10	3
Abs		Plate Twist	60 sec	10	3
Chest		Dumbbell Bench Press	60 sec	10	3
Chest		Dumbbell Incline Bench Press	60 sec	10	3

Friday

abs cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Exercise Ball Crunch	60 sec	25	4
Lower Legs		Standing Dumbbell Calf Raise	60 sec	10	4
Cardio		Elliptical Training	60 min	N/A	N/A
Cardio		Treadmill Running	60 min	N/A	N/A
Lower Legs		Seated Calf Raise	60 sec	8	3
Abs		Decline Oblique Crunch	60 sec	8	3

Saturday

legs and back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	60 sec	8	4
Back		Close-Grip Front Lat Pulldown	60 sec	10	4
Upper Legs		Dumbbell Lunges	60 sec	15	4
Back		V Bar Pull Down	60 sec	10	4
Upper Legs		Freehand Jump Squat	60 sec	10	4
Abs		Exercise Ball Crunch	60 sec	50	1
Back		Back Extensions - Hyperextensions	60 sec	8	3

Sunday

Chest and smaller muscles

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Fly	60 sec	8	4
Shoulders		Barbell Shoulder Press	60 sec	10	4
Chest		Dumbbell Incline Bench Press	60 sec	8	4
Biceps		Dumbbell Bicep Curl	60 sec	10	4
Chest		Dumbbell Bench Press	60 sec	8	4
Shoulders		Cable Shrug	60 sec	10	4
Triceps		Dip	60 sec	15	4
Shoulders		Dumbbell Front Raise	60 sec	10	4
Shoulders		Dumbbell Lateral Raise	60 sec	10	4
Abs		Exercise Ball Crunch	60 sec	225	1
Upper Legs		Leg Extensions	60 sec	10	4
Upper Legs		Lying Leg Curls	60 sec	10	4

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