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Football Intermediate Routine
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General
Intermediate
Machine strength
Plan Details
The Football Intermediate Routine routine by george.mullin is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Any
Legs
Est. 0 min
9 exercises
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Zercher Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Any
Back and Biceps
Est. 0 min
20 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Machine One-Arm Pulldown
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Reverse Spider Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Any
Shoulders
Est. 0 min
15 exercises
Shoulder Circles
3 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Stability Ball Neck Flexion
3 Sets
Any
Chest and Triceps
Est. 0 min
20 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
4 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
