This is a routine over 9 weeks that me and a friend made and are thinking about following for football {(lineman)}...Tell me if anything is outta wack or something needs to be added or droped, thanks. Also Wendsday i am not sure what i should do so any suggestions are appriciated.




*9 Week Work-out Routine*

WEEK 1-3
Monday- {(Chest and tri’s)}
Flat Barbell Bench- 4 sets – 8 reps Decline Barbell Bench- 3 sets – 8 reps
Flat Dumbbell Fly’s- 3 sets – 8 reps
Close Grip Bench- 4 sets – 8 reps
Free dips – 3 sets – 8 reps
Skull crushers – 3 sets – 8 reps
Push-ups – 2 sets- failure
**1 mile run**

Tuesday- {(Legs and shoulders)}
Back Squat- 4 sets – 10 reps
Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 10 reps
Hang Clean – 3 sets – 8 reps
Barbell Military Press – 4 sets – 8 reps
Behind back shrugs- 3 sets – 8 reps
Leg extension (both legs) – 4 sets – 8 reps
**Flip tires Practice field and back, run with sled 10 40’s**


Thursday {(Back)}
Dead lifts- 4 sets – 8 reps
Pull ups – 4 sets – 3 sets of 8 reps, last set to failure
Dumbbell rows – 4 sets – 8 reps
Upright rows – 4 sets – 8 reps
**1 mile run**

Friday {(um…..)}
Back Squat- 4 sets – 10 reps
Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 10 reps
Leg curls- 4 sets – 10 reps
Fore arm curls- 3 sets – 15 reps
Reverse forearm curls – 3 sets – 15 reps
Calf raises – 4 sets – 20 reps
**run with sled 10 40’s Field suicide**




















*9 Week Work-out Routine*

WEEK 4-6
Monday- {(Chest and tri’s)}
Flat Barbell Bench- 4 sets – 6 reps
Incline Barbell Bench- 3 sets – 6 reps
Decline Dumbbell Fly’s- 3 sets – 8 reps
Lock outs- 4 sets – 6 reps
Weighted dips – 3 sets – 6 reps
Skull crushers – 3 sets – 6 reps
Push-ups – 2 sets- failure
**1 mile run**

Tuesday- {(Legs and shoulders)}
Back Squat- 3 sets – 8 reps
Front Squat- 2 sets – 8 reps
Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 8 reps
Power Clean – 3 sets – 6 reps
Barbell Military Press – 4 sets – 6 reps
Behind back shrugs- 3 sets – 6 reps
Leg extension (both legs) – 4 sets – 8 reps
**Flip tires Practice field and back, run with sled 15 40’s**


Thursday {(Back)}
Dead lifts- 4 sets – 6 reps
Pull ups – 4 sets – 3 sets of 6 reps, last set to failure
Dumbbell rows – 4 sets – 6 reps
Upright rows – 4 sets – 6 reps
Push ups – 4 sets – 15 reps
**1 mile run**

Friday {(um…..)}
Back Squat- 4 sets – 8 reps
Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 8 reps
Leg curls- 4 sets – 8 reps
Fore arm curls- 3 sets – 15 reps
Reverse forearm curls – 3 sets – 15 reps
Calf raises – 4 sets – 20 reps
**run with sled 15 40’s Field suicide**


















*9 Week Work-out Routine*

WEEK 7-8
Monday- {(Chest and tri’s)}
Flat Barbell Bench- 4 sets – 6,5,4,3 reps
Incline Barbell Bench- 3 sets – 6,5,4 reps Decline Barbell Bench- 3 sets – 6,5,4 reps
Close Grip - 4 sets – 6 reps
Weighted dips – 3 sets – 6 reps
Skull crushers – 3 sets – 6 reps
Push-ups – 2 sets- failure
**1 mile run**

Tuesday- {(Legs and shoulders)}
Back Squat- 3 sets – 6 reps
Front Squat- 2 sets – 6 reps
Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 6 reps
Hang Clean – 3 sets – 4 reps
Barbell Military Press – 4 sets – 6,5,4,3 reps
Behind back shrugs- 3 sets – 6 reps
Leg extension (both legs) – 4 sets – 8 reps
**Flip tires Practice field and back, run with sled 20 40’s**


Thursday {(Back)}
Dead lifts- 4 sets – 6,5,4,3 reps
Pull ups – 4 sets – 3 sets of 6 reps, last set to failure
Dumbbell rows – 4 sets – 6 reps
Upright rows – 4 sets – 6 reps
Push ups – 4 sets – 25 reps
**1 mile run**

Friday {(um…..)}
Back Squat- 4 sets – 4 reps
Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 4 reps
Leg curls- 4 sets – 6 reps
Fore arm curls- 3 sets – 15 reps
Reverse forearm curls – 3 sets – 15 reps
Calf raises – 4 sets – 20 reps
**run with sled 20 40’s Field suicide**



















*9 Week Work-out Routine*

**Final Week 9**
Monday- {(Chest and tri’s)}
Flat Barbell Bench- 4 sets – 4,3,2,1 reps
Incline Barbell Bench- 3 sets – 4,3,2 reps
Decline Barbell Bench- 3 sets – 4,3,2 reps
Close Grip - 4 sets – 4 reps
Weighted dips – 3 sets – 6 reps
Skull crushers – 3 sets – 6 reps
Push-ups – 2 sets- failure
**1 mile run**

Tuesday- {(Legs and shoulders)}
Back Squat- 3 sets – 4 reps
Front Squat- 2 sets – 4 reps
Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 4 reps
Hang Clean – 3 sets – 4,3,2 reps
Barbell Military Press – 4 sets – 4,3,2,1 reps
Behind back shrugs- 3 sets – 6 reps
Leg extension (both legs) – 4 sets – 8 reps
**Flip tires Practice field and back, run with sled 20 40’s**


Thursday {(Back)}
Dead lifts- 4 sets – 4,3,2,1 reps
Pull ups – 4 sets – 3 sets of 4 reps, last set to failure
Dumbbell rows – 4 sets –4 reps
Upright rows – 4 sets – 4 reps
Push ups – 4 sets – 35 reps
**1 mile run**

Friday {(um…..)}
Back Squat- 4 sets – 4 reps
Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 4 reps
Leg curls- 4 sets – 6 reps
Fore arm curls- 3 sets – 15 reps
Reverse forearm curls – 3 sets – 15 reps
Calf raises – 4 sets – 20 reps
**run with sled 20 40’s Field suicide**