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Copy of Football Training
Sport
Intermediate
None
Plan Details
The Copy of Football Training routine by SamSolyntjes is a 7 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. 73 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
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
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Tue
Chest, Triceps and Abs
Est. 82 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 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
Wed
Cardio
Est. 46 min
4 exercises
Walking
3 Sets
Treadmill Running
3 Sets
Walking
3 Sets
Treadmill Running
3 Sets
Thu
Back, Biceps and Legs
Est. 73 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
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
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Fri
Chest, Triceps and Abs
Est. 82 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 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
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
