Maximum Football Weight Training
Shared By : kfrantz
Frequency : 4 days / week
Day Type : Numerical
Type : Sport Specific
Difficulty : Beginner
Downloads / Views : 6 / 457

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Description

Day 1 Upper Body
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 3 Progress Chart

Back

Chin Up Chin Up 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 10 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Curl & Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 10 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 3 Progress Chart
Day 2 Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Rear Lunge Dumbbell Rear Lunge 60 sec 10 3 Progress Chart

Upper Legs

Nordic Raise/Glute Ham Lean 60 sec 10 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 10 3 Progress Chart
Day 3 Upper Body
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 60 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 3 Progress Chart

Biceps

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

Triceps

Bench Dip Bench Dip 60 sec 10 3 Progress Chart
Day 4 Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Hex Bar Deadlift 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Single Leg Squat 60 sec 10 3 Progress Chart

Upper Legs

Nordic Raise/Glute Ham Lean 60 sec 10 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 10 3 Progress Chart