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.