hey take a look at my program. im training for football

Program
Day 1
Bench press (program)
Squat 10x3
Clean 6x4
Hamstring curls - 10x3
Biceps curls 21s
Shoulder raises lateral/frontal 5x3

Day 2
Incline bench 8x3
Step-ups and lunges 7x2
Row 6x4
Triceps ext 8x3
Hang clean 5x5
Shoulder press 6x4
Back ext 5 up/down x2

Day 3
Bench press (program)
Squat 8, 6, 4
Shoulder shrug 6x3
Cable fly 6x4
Clean 5,4,3
Dips 15x2


the program is one my coach gave me