CYCLE 2: DB WORKOUT OFFSEASON TRAINING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
ng4life27 on June 14, 2015
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Comments:
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Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Trapezius, Back, Thighs, Shoulders, Abs, Chest, Triceps, Biceps, Calves
Description


For off-season football training. Specifially for DBs but effective for any position.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Trapezius
Barbell Shrugs-200
-200
Back
Cleans-50
-50
Barbell Hang Clean-50
-50
-30
-30
TRX Glute Bridge-80
-80
-80
Thighs
Single-Leg Squat--60
Leg Floor Work--60
Back
Machine Overhead Pulldown-80
-80
-80
Back Extension with Lower Trap Raise-100
-100
-100
Shoulders
Front Dumbbell Raises--0
--0
--0
Lateral Dumbbell Raises--0
--0
--0
Standing Shoulder Pull, Internal Rotation--0
--0
--0
Decline or Braced Dumbbell Row--0
--0
--0
Abs
Incline Sit-Ups--30
Russian Twist--30
Hanging Knee Tucks--30
Dumbbell Side Bends--30
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Shoulders
Barbell Push Press-660
-660
-660
Thighs
Front Squats185 lbs.860
185 lbs.860
205 lbs.860
205 lbs.860
Barbell Reverse Lunge135 lbs.1060
135 lbs.1060
Chest
Barbell Bench Press205 lbs.560
205 lbs.560
225 lbs.560
225 lbs.560
Incline Dumbbell Press60 lbs.1060
-860
-660
--60
Dumbbell Flyes-1060
-1060
-1060
Triceps
Triceps Cable Pushdowns60 lbs.1560
60 lbs.1560
Biceps
Standing Barbell Curls-860
-860
-860
Back
Pull Ups--60
Abs
Hip Up--30
Closed Leg Toe Touches--30
Hanging Leg Raises--30
Dumbbell Side Bends--30

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