Football Training
Shared By : JefitTeam VIP
Frequency : 5 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 1213 / 25055

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Description


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.

Monday Back, Biceps and Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 8 4 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 4 Progress Chart

Back

One Arm Dumbell Row One Arm Dumbell Row 60 sec 8 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart

Biceps

Alternate Hammer Curl Alternate Hammer Curl 60 sec 8 3 Progress Chart

Biceps

Preacher Curl Preacher Curl 60 sec 8 3 Progress Chart
Tuesday Chest, Triceps and Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 10 3 Progress Chart

Triceps

Alternate Bent Over Dumbbell Kickback Alternate Bent Over Dumbbell Kickback 60 sec 10 4 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 10 4 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 8 3 Progress Chart

Abs

Crunches Crunches 60 sec 20 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 20 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 20 3 Progress Chart
Wednesday Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Thursday Back, Biceps and Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 8 4 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 4 Progress Chart

Back

One Arm Dumbell Row One Arm Dumbell Row 60 sec 8 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart

Biceps

Alternate Hammer Curl Alternate Hammer Curl 60 sec 8 3 Progress Chart

Biceps

Preacher Curl Preacher Curl 60 sec 8 3 Progress Chart
Friday Chest, Triceps and Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 10 3 Progress Chart

Triceps

Alternate Bent Over Dumbbell Kickback Alternate Bent Over Dumbbell Kickback 60 sec 10 4 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 10 4 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 8 3 Progress Chart

Abs

Crunches Crunches 60 sec 20 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 20 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 20 3 Progress Chart
Saturday Rest
Sunday Rest