FALL15 BY: BENJAMIN NICHOLS

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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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Created By:

BigBen78 on December 02, 2014

Users:

1 (Find someone using this workout plan)

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Biceps, Thighs, Back, Abs, Lower Back

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Thursday, Friday

Description

Great for football players. Weight and distances are adjustable accordingly.

I recomend taking amino acids from ON. End your workout with protien powder and more amino's. There are many different types of protien, you should read up on exactly what kind of protien you would need based on your body and your exercises.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	25	60
	-	20	60
	-	15	60
	-	10	60
	-	5	60
Incline Dumbbell Press	25 lbs.	12	60
	35 lbs.	10	60
	40 lbs.	8	60
	45 lbs.	6	60
	50 lbs.	4	60
Biceps
Standing Barbell Curls	45 lbs.	12	60
	95 lbs.	10	60
	105 lbs.	8	60
	115 lbs.	6	60
	135 lbs.	4	60
Thighs
Seated Machine Leg Press	300 lbs.	20	60
	400 lbs.	15	60
	500 lbs.	10	60
	600 lbs.	5	60
	700 lbs.	3	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	2 miles	15	-
Yoga	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Close-Grip Pulldowns	135 lbs.	12	60
	150 lbs.	6	60
	170 lbs.	3	60
Wide-Grip Front Pulldowns	135 lbs.	12	60
	150 lbs.	6	60
	170 lbs.	3	60
Bent-Over Barbell Rows	45 lbs.	12	60
	90 lbs.	6	60
	105 lbs.	3	60
Cleans	135 lbs.	12	60
	155 lbs.	6	60
	175 lbs.	3	60
Abs
Crunches	-	25	30
	-	50	30
	-	25	30
Sit-Ups	-	25	30
	-	50	30
	-	25	30
Side Plank	-	5	30
	-	10	30
	-	5	30
Lower Back
Deadlifts	225 lbs.	10	60
	305 lbs.	8	60
	335 lbs.	6	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	2 miles	15	-
Yoga	0 miles	10	-

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FALL15 BY: BENJAMIN NICHOLS

Workout Routine Sample

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