Football Offseason Mid
Alexxx15 avatar Alexxx15
Dec 5th 2013
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Football Offseason Mid

DOWNLOADS/VIEWS: 150/6012
RATING: 77 (FROM 9 JEFIT MEMBERS)

3 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Bench
Squat
Military Press
Deadlift

+ calves and abs at the end of every workout

Squat  4 exercises, 55 mins
Barbell Deep Squat exercise demonstration
Barbell Deep Squat

5x10,8,6,8,10 reps

rest: 150s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

4x15 reps

rest: 120s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

4x12 reps

rest: 120s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

4x15 reps

rest: 120s audio icon
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Military Press  4 exercises, 47 mins
Barbell Military Press exercise demonstration
Barbell Military Press

5x10,8,6,8,10 reps

rest: 150s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

4x12 reps

rest: 90s audio icon
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Barbell Shrug exercise demonstration
Barbell Shrug

5x10,8,6,4,6 reps

rest: 120s audio icon
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Dumbbell Incline Curl exercise demonstration
Dumbbell Incline Curl

5x10,8,6,8,10 reps

rest: 90s audio icon
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Deadlift  4 exercises, 44 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

5x10,8,6,8,10 reps

rest: 180s audio icon
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Chin-Up exercise demonstration
Chin-Up

3x6 reps

rest: 90s audio icon
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Pull-Up exercise demonstration
Pull-Up

3x6 reps

rest: 90s audio icon
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Machine Inverted Row exercise demonstration
Machine Inverted Row

4x10 reps

rest: 120s audio icon
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