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Maximum Football Weight Training
Sport
Beginner
Dumbbell
Plan Details
The Maximum Football Weight Training routine by josevaldez2 is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Day 1
Upper Body
Est. 56 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Curl & Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Lower Body
Est. 35 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Nordic Raise/Glute Ham Lean
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Day 3
Upper Body
Est. 56 min
8 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Day 4
Lower Body
Est. 25 min
4 exercises
Hex Bar Deadlift
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Nordic Raise/Glute Ham Lean
3 Sets x 10 Reps
Dumbbell Single Leg Squat
3 Sets x 10 Reps
