Football Training

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4 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Back, Biceps and Legs 9 exercises, 1 hr 12 mins

Barbell Squat	4x8 reps	rest: 120s
Machine Leg Press	3x10 reps	rest: 90s
Machine Leg Extension	3x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s

Chest, Triceps and Abs 10 exercises, 1 hr 22 mins

Barbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	4x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Oblique Crunch	3x20 reps	rest: 60s
Decline Crunch	3x20 reps	rest: 60s

Cardio 4 exercises, 46 mins

Treadmill Running	0x0 reps	rest: 15s
Walking	0x0 reps	rest: 5s
Treadmill Running	0x0 reps	rest: 15s
Walking	0x0 reps	rest: 5s

Back, Biceps and Legs 9 exercises, 1 hr 12 mins

Barbell Squat	4x8 reps	rest: 120s
Machine Leg Press	3x10 reps	rest: 90s
Machine Leg Extension	3x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s

Chest, Triceps and Abs 10 exercises, 1 hr 22 mins

Barbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	4x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Oblique Crunch	3x20 reps	rest: 60s
Decline Crunch	3x20 reps	rest: 60s