Football
Monday (Legs)
Legs
| Squats
| 3x
| 10,8,6
|
| Hamstring Curls
| 3x
| 8-12
|
| Calf Raises
| 3x
| 12-20
|
| Lunges
| 3x
| 8-10
|
Tuesday (Chest)
Chest
| Bench press
| 3x
| 12,8,6
|
| Incline Press
| 3x
| 12,8,6
|
| Fly Machine
| 3x
| 8-10
|
| Dumbbell Flies
| 2x
| 8-10
|
Wednesday (Back)
| Front Pulldowns
| 3x
| 8-10
|
| Pullovers
| 3x
| 8-10
|
| Stiff Pulldowns
| 1x
| 8-10
|
| Back Pulldowns
| 3x
| 8-10
|
| Low Pulley Row
| 2x
| 8-10
|
| T-bar Row
| 2 x
| 8-10
|
Thursday (Triceps & Biceps)
Triceps
| Cable Tricep Extensions
| 3x
| 12,8,6
|
| Dips
| 3x
| Personal Adjustment
|
| Tricep Extensions
| 2x
| 8-10
|
Biceps
| Barbell Curls
| 3x
| 12,8,6
|
| Preacher Curls
| 3x
| 12,8,6
|
| Dumbell Curls
| 3x
| 12,8,6
|
Friday (Shoulders & Pullups)
Shoulders
| Dumbell Military Press
| 3x
| 12,8,6
|
| Lateral Raises
| 3x
| 12-20
|
| Front Raises
| 3x
| 12-20
|
| Pull up
| 3x
| Personal Adjustment
|
Generally, exercises should be done in three sets starting at a low
weight and high reps and move toward a high weight with low reps.