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View Full Version : well i have this workout for football how does it look?



mesayseo
05-18-2006, 11:16 PM
Monday

Bench 1x8 135 2x4 185 3x3 205
Dips 30 (un weighted) 20 (weighted 25lbs)
Flat Flies 5x5 65
Shoulder Shrugs heavy 3x8
Curls heavy 5x5
Close Grip Bench 4x5 165
Inclined Bench 3x8 145


Tuesday
Plyometrics

Wednesday

Squat 1x8 135 4x4 290
Cleans 1x6 145 2x3 160 2x2 180
Calf Raises 3x15
Rows heavy 3x8
Chin ups 3x5
Leg extensions heavy 4x5

Thursday
Plyometrics

Friday

Bench 1x8 135 2x4 185 3x3 205
Dips 30 (un weighted) 20 (weighted 25lbs)
Curls heavy 5x5
Squat 1x8 135 4x4 290
Cleans 1x6 145 2x3 160 2x2 180
Chin ups 3x5
Rows heavy 3x8

Saturday
Light Cardio
Plyometrics

Warm-up:
30 yd run at 50% speed
40 yd run at 75% speed
40 yd run at 90% speed
High Knees 3x30 yd
Butt Kicks 3x30 yd
Lunges 2x15 yd
Lunge Jumps 2 sets of 10.
Squat Jumps 2 sets of 10.
Squat Tuck Jumps 2 sets of 10.
Side To Side 2 sets of 45 secs
Jump Ups Do 2 sets of 10.
10 sprints up hill ( Columbia)


Lunge Jumps 2 sets of 10.
Begin in the regular lunge position then explode up and go as high as possible while switching feet in the air.
Squat Jumps 2 sets of 10.
Begin in the bottom position of the squat then explode straight up with legs straight as high as possible.
Squat Tuck Jumps 2 sets of 10.
Begin in the bottom position of the squat then explode straight up with your legs tucked into your chest as high as possible.
Side To Side 2 sets of 45 secs
Place an object of 12 inches or so and jump side to side over it as fast as possible.
Jump Ups Do 2 sets of 10.
Set a surface of 2-3 ft high and jump onto it as fast as possible and planting both feet firmly on the surface. You can increase or decrease the height depending on your abilities.

Phelon
05-18-2006, 11:18 PM
Matt, that looks pretty good. I dont like cardio though, if you're trying to bulk. Ahh i miss football.