Football Strength Workout
Workout Summary:
| Training Level: | Intermediate | |
| Main Goal: | Increase Strength | |
| Days Per Week: | 3 | |
| Workout Type: | Fullbody | |
| Submitted By: | Damien |
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Description of Workout:
This workout is designed to increase your explosive power and strength to help you on the football field. It's a full body workout on a three day schedule - Monday, Wednesday and Friday.
Before starting the workout you should warmup for 5 minutes and stretch for 10 minutes. Hold your stretches for at least 1 minutes each. After the workout you should stretch for 10 minutes again.
For maximum results from the football strength workout you should supplement with protein and creatine. Rest for maximum 1 minute between sets.
Daily Workout Schedule:
| Monday - Full Body Routine | ||
| Full Body |
||
| Exercise | Sets | Reps |
| Squat | 4 | 12,10,8,8 |
| Upright Row | 3 | 8 |
| Wide Grip Pull Up | 3 | MAX |
| Incline Bench Press | 4 | 12,10,10,8 |
| Close Grip Bench Press | 3 | 6-8 |
| Military Press | 3 | 8 |
| Standing Barbell Curl | 3 | 8,8,6 |
| Decline Dumbbell Situps | 3 | MAX |
Tuesday: Rest Day
| Wednesday - Full Body Routine | ||
| Full Body |
||
| Exercise | Sets | Reps |
| Squat | 4 | 12,10,8,8 |
| Upright Row | 3 | 8 |
| Wide Grip Pull Up | 3 | MAX |
| Incline Bench Press | 4 | 12,10,10,8 |
| Close Grip Bench Press | 3 | 6-8 |
| Military Press | 3 | 8 |
| Standing Barbell Curl | 3 | 8,8,6 |
| Decline Dumbbell Situps | 3 | MAX |
Thursday: Rest Day
| Friday - Full Body Routine | ||
| Full Body |
||
| Exercise | Sets | Reps |
| Squat | 4 | 12,10,8,8 |
| Upright Row | 3 | 8 |
| Wide Grip Pull Up | 3 | MAX |
| Incline Bench Press | 4 | 12,10,10,8 |
| Close Grip Bench Press | 3 | 6-8 |
| Military Press | 3 | 8 |
| Standing Barbell Curl | 3 | 8,8,6 |
| Decline Dumbbell Situps | 3 | MAX |
Saturday and Sunday: Rest Days
