one day workout routine-football
With the knowledge of current high school football players workouts, a former college football players workout, and the expertise of a weight lifting trainer who specifies his workouts to each sport, I conducted a routine that would be most similar to a football players
1. Bench Press 5 x 8
2. Incline Bench Press 3 x 10
3. Pull Ups 3 x 10
4. One armed lat pulls 3 x 8
CIRCUIT- all three exercises rotated by 3 people
1. Weighted Lunges 3 x 8
2. Bench Dips 3 x 20
3. Military Press 3 x 6
ABS
3 x 25 weighted sit ups
2 x 40 Russian Twists (medicine ball)
This is a model of a Low weight-high rep workout that a typical football player might indulge in. It involves heavy use of the upper body and minimal lower body. Each workout would rotate, such as heavy upper body one day, and the next would be heavy lower body and it would keep alternating.
1. Bench Press 5 x 8
2. Incline Bench Press 3 x 10
3. Pull Ups 3 x 10
4. One armed lat pulls 3 x 8
CIRCUIT- all three exercises rotated by 3 people
1. Weighted Lunges 3 x 8
2. Bench Dips 3 x 20
3. Military Press 3 x 6
ABS
3 x 25 weighted sit ups
2 x 40 Russian Twists (medicine ball)
This is a model of a Low weight-high rep workout that a typical football player might indulge in. It involves heavy use of the upper body and minimal lower body. Each workout would rotate, such as heavy upper body one day, and the next would be heavy lower body and it would keep alternating.