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Football 3 Day Plan
AUDIO TIP
Sport
Intermediate
Barbell
Plan Details
The Football 3 Day Plan routine by dorseyc is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Off-season Lifting for 7-8th grade
Routine detail
Mon
Main Lifts
Est. 0 min
6 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Landmine Press
3 Sets x 8 Reps
Trapbar Deadlift
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Wed
Core Focus
Est. 0 min
6 exercises
Weight Plate Russian Twist
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Thu
Main Lifts
Est. 0 min
6 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Landmine Press
3 Sets x 8 Reps
Trapbar Deadlift
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
