Work Out

Workout Summary:
Training Level: Intermediate
Main Goal: Increase Strength
Days Per Week: 3
Workout Type: Full Body
Designed By:
M&S Writers
User Rating:
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Principio del formulario
Poor
Okay
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Average: 4.1 (46 votes)
Final del formulario
| Syngex ProteinWhey Isolate by Reverse Osmosis SpiroFuseFiltration!Learn More » |
Description of Workout:
This off-season football workout is designed to increase your strength and power to give you the edge on the football field. It's suitable for guys that have done some light weight training before.
The workout hits eat muscle group twice per week. There are 2 basic routines that you will perform twice per week. The best way to do this workout isMonday/Tuesday - Rest - Thursday/Friday. You need the rest day in between.
The workout is designed for strength. So this means low reps, heavy weights and ample rest times. Make sure you keep your form perfect on all exercises (you can use the links to check out our exercise guides). If you need any help with this workout head to our forum.

Daily Workout Schedule:
Monday - Legs, Back, Biceps |
Legs|
Exercise | Sets | Reps |
Squat | 5 | 6-8 (4 min rest) |
45 Degree Leg Press | 3 | 12 (1 min rest) |
Back |
Exercise | Sets | Reps |
Lat Pull Down | 4 | 6-8 |
Bent Over Row | 4 | 6-8 |
Biceps |
Exercise | Sets | Reps |
Preacher Curl | 3 | 6 |

Tuesday - Chest, triceps, Calves, Abs |
Chest |
Exercise | Sets | Reps |
Barbell Bench Press | 5 | 6-10 |
Dumbbell Flys | 4| 10 |
Triceps |
Exercise | Sets | Reps |
Lying Tricep Extension (skullcrusher) | 5 | 8-10 |
Calves and Abs |
Exercise | Sets | Reps |
Seated calf Raise | 5 | 20, 15, 10, 8, 6 |
Decline Sit Ups | 4 | MAX |

Wednesday: Rest Day
Thursday - Legs, Back, Biceps |
Legs |
Exercise | Sets | Reps |
Squat | 5 | 6-8 (4 min rest) |
45 Degree Leg Press | 3 | 12 (1 min rest) |
Back|
Exercise | Sets | Reps |
Lat Pull Down | 4 | 6-8 |
Bent Over Row | 4 | 6-8 |
Biceps |
Exercise | Sets | Reps |
Preacher Curl | 3 | 6 |

Friday - Chest, triceps, Calves, Abs |
Chest |
Exercise | Sets | Reps |
Barbell Bench Press | 5 | 6-10 |
Dumbbell Flys | 4 | 10 |
Triceps |
Exercise | Sets | Reps |
Lying Tricep Extension (skullcrusher) | 5 | 8-10 |
Calves and Abs|
Exercise | Sets | Reps |
Seated calf Raise | 5 | 20, 15, 10, 8, 6 |
Decline Sit Ups | 4 | MAX |
Saturday and Sunday: Rest Days

Football Strength Workout
Workout Summary:
Training Level: Intermediate
Main Goal: Increase Strength
Days Per Week: 3
Workout Type: Full Body
Designed By:
M&S Writers
User Rating:
-------------------------------------------------
Principiodel formulario
Poor
Okay
Good
Great
Awesome
Average: 4 (88 votes)
Final del formulario
| Serious MassHigh Quality Gainer With 50g Of Protein & No Added Sugar!Learn More » |
Description of Workout:
This workout is designed to increase your explosive power and strength to help you on the football field. It's a full body workout on a three day schedule - Monday, Wednesday and Friday.Before starting the workout you should warmup for 5 minutes and stretch for 10 minutes. Hold your stretches for at least 1 minutes each. After the workout you should stretch for 10 minutes again.
For maximum results from the football strength workout you should supplement with protein and creatine. Rest for maximum 1 minute between sets.

Daily Workout Schedule:
Monday - Full Body Routine |Full Body |
Exercise | Sets | Reps |
Squat | 4 | 12,10,8,8 |
Upright Row | 3 | 8 |
Wide Grip Pull Up | 3 | MAX |
Incline Bench Press | 4 | 12,10,10,8 |
Close Grip Bench Press | 3 | 6-8 |
Military Press | 3 | 8 |
Standing Barbell Curl | 3 | 8,8,6 |
Decline Dumbbell Situps | 3 | MAX |
Tuesday: Rest Day
Wednesday - Full Body Routine |
Full Body |
Exercise | Sets | Reps |...