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Football Training
Sport
Intermediate
Body
Plan Details
The Football Training routine by ednell9 is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This is a football training routine that is designed to help those increase their strength, power, etc.. to help you with your success on the football field. During this workout, you will target each muscle group twice a week with a cardio day in between your lifting days. The way that this routine is set up is that you have Monday and Tuesday as strength training workout days, followed by Wednesday performing Cardio (15 minutes running, followed by 5 minutes of walking, then 15 minutes and finally a walking cool-down for 5 minutes). After your cardio workout you will follow it on Thursday and Friday by performing the same exercises from the earlier workout days. For those performing this workout, it is designed for power and strength on the football field so the main focus is low reps, high weights and giving yourself enough rest time to allow your muscles to recuperate and grow.
Routine detail
Mon
Back, Biceps and Legs
Est. 79 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Wed
Chest, Triceps and Abs
Est. 84 min
11 exercises
Kettlebell Alternating Floor Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Fri
Trap, Shoulder, Calf
Est. 56 min
9 exercises
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Sat
Rebuild
Est. 123 min
17 exercises
Quadricep Stretch
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Running
1 Set
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Low Back Chair Stretch
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Side-Lying Quadricep Stretch
3 Sets x 8 Reps
Assisted Chest Stretch
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
