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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.
Elliptical Training
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1x0 reps |
rest: 10s
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Barbell Squat
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3x12 reps |
rest: 60s
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Barbell Deadlift
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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T Bar Row
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 60s
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Barbell Preacher Curl
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3x12 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Treadmill Running
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1x0 reps |
rest: 10s
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Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Decline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12 reps |
rest: 60s
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Dumbbell Decline Fly
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3x12 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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3x12 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x12 reps |
rest: 60s
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Push-Up
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3x12 reps |
rest: 60s
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Crunch
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3x12 reps |
rest: 60s
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Oblique Crunch
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3x12 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 20s
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Elliptical Training
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1x0 reps |
rest: 10s
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Dumbbell Lateral Lunge with Bicep Curl
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3x12 reps |
rest: 60s
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Barbell Deadlift
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Single-Leg Curl
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3x12 reps |
rest: 60s
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Cable Seated Row
|
3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
|
3x12 reps |
rest: 60s
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Cable Bicep Curl
|
3x12 reps |
rest: 60s
|
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 60s
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Cable Bicep Curl (Supine Close Grip)
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3x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 60s
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Cable Preacher Curl
|
3x12 reps |
rest: 60s
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Dumbbell Concentration Curl
|
3x12 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Treadmill Running
|
1x0 reps |
rest: 10s
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Barbell Bench Press
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3x12 reps |
rest: 60s
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Barbell Incline Bench Press
|
3x12 reps |
rest: 60s
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Barbell Decline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12 reps |
rest: 60s
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Dumbbell Decline Fly
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3x12 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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3x12 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x12 reps |
rest: 60s
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Dip
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3x12 reps |
rest: 60s
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Plank
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3x12 reps |
rest: 60s
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Crunch
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3x12 reps |
rest: 60s
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Oblique Crunch
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3x12 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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Weight Plate Russian Twist
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3x12 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Air Bike
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3x15 reps |
rest: 60s
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Leg Lift
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3x15 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x15 reps |
rest: 60s
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Iron Cross Stretch
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3x15 reps |
rest: 60s
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Knee Across the Body
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3x15 reps |
rest: 60s
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V-Up
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3x15 reps |
rest: 60s
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Bridge
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3x15 reps |
rest: 60s
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Rotational Crunch
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3x15 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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