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Fall Football routine
General
Intermediate
Dumbbell
Plan Details
The Fall Football routine routine by asumasensi is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Football
Est. 62 min
1 exercise
Field Sports
1 Set
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Football
Est. 62 min
1 exercise
Field Sports
1 Set
Thu
Chest and Tri
Est. 46 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Fri
Legs and Abs
Est. 58 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 20 Reps
Sat
Biceps and Shoulders
Est. 55 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Sun
Back and Abs
Est. 55 min
7 exercises
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Decline Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
