FOOTBALL OFFSEASON

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:

snsbz on July 21, 2010

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Shoulders, Biceps, Triceps, Thighs, Calves, Trapezius, Forearms, Abs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press: Speed	130 lbs.	5	60
	130 lbs.	5	60
	130 lbs.	5	60
	130 lbs.	5	60
	130 lbs.	5	60
Back
Barbell Power Clean	125 lbs.	3	60
	125 lbs.	3	60
	125 lbs.	3	60
	125 lbs.	3	60
	125 lbs.	3	60
Shoulders
Barbell Push Press	105 lbs.	5	60
	105 lbs.	5	60
	105 lbs.	5	60
	105 lbs.	5	60
	105 lbs.	5	60
Biceps
Standing Barbell Curls	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Triceps
Close-Grip Bench Press	100 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
Chest
Incline Dumbbell Press: Speed	40 lbs.	40	60
	40 lbs.	40	60
	40 lbs.	40	60
Back
Barbell Clean and Jerk	110 lbs.	3	60
	110 lbs.	3	60
	110 lbs.	3	60
	110 lbs.	3	60
	110 lbs.	3	60
Shoulders
Rear Dumbbell Raises	10 lbs.	12	60
	10 lbs.	12	60
Lateral Dumbbell Raises	10 lbs.	12	60
	10 lbs.	12	60
Front Dumbbell Raises	10 lbs.	12	60
	10 lbs.	12	60
Chest
Pushups: Plyometric	-	30	60
	-	30	60
	-	30	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	130 lbs.	5	60
	130 lbs.	5	60
	130 lbs.	5	60
	130 lbs.	5	60
	130 lbs.	5	60
Calves
Standing Barbell Calf Raises	105 lbs.	20	60
	105 lbs.	20	60
	105 lbs.	20	60
Trapezius
Barbell Shrugs	145 lbs.	20	60
	145 lbs.	20	60
	145 lbs.	20	60
Thighs
Dumbbell Lunges	20 lbs.	12	60
	20 lbs.	12	60
Barbell Squats	105 lbs.	20	60
	105 lbs.	20	60
Forearms
Dumbbell Reverse Wrist Curls	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Abs
V Sit-Ups	-	15	30
	-	15	30
	-	15	30
Barbell Rollout	105 lbs.	15	30
	105 lbs.	15	30
	105 lbs.	15	30
Russian Twist	-	15	30
	-	15	30
	-	15	30
Bridge (Plank)	-	15	30
	-	15	30
	-	15	30
Side Plank	-	15	30
	-	15	30
	-	15	30

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