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Football Offseason Mid
Sport
Intermediate
Machine strength
Plan Details
The Football Offseason Mid routine by Alexxx15 is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Bench Squat Military Press Deadlift + calves and abs at the end of every workout
Routine detail
Mon
Bench
Est. 55 min
5 exercises
Barbell Bench Press
5 Sets x 7,5,3,5,7 Reps
Machine Fly
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Dumbbell Incline One-Arm Press
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Tue
Squat
Est. 56 min
4 exercises
Barbell Deep Squat
5 Sets x 10,8,6,8,10 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Thu
Military Press
Est. 47 min
4 exercises
Barbell Military Press
5 Sets x 10,8,6,8,10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Shrug
5 Sets x 10,8,6,4,6 Reps
Dumbbell Incline Curl
5 Sets x 10,8,6,8,10 Reps
Fri
Deadlift
Est. 45 min
4 exercises
Barbell Deadlift
5 Sets x 10,8,6,8,10 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Machine Inverted Row (Feet Elevated)
4 Sets x 10 Reps
