FOOTBALL WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

drewg2009 on October 31, 2011

Users:

Comments:

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	155 lbs.	8	60
	155 lbs.	8	60
	155 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	13	60
	35 lbs.	13	60
Incline Dumbbell Flyes	30 lbs.	12	60
	30 lbs.	12	60
Triceps
Machine Triceps Extensions	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	13	60
	15 lbs.	13	60
Triceps Parallel-Bar Dips	-	12	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
Angled Leg Press	260 lbs.	10	90
	260 lbs.	10	90
	260 lbs.	10	90
	260 lbs.	10	90
Stiff-Legged Deadlifts	40 lbs.	13	90
	40 lbs.	13	90
	40 lbs.	13	90
Leg Extensions	70 lbs.	13	90
	70 lbs.	13	90
Calves
Calf Presses	230 lbs.	10	60
	230 lbs.	10	60
Seated Calf Raises	65 lbs.	12	60
	65 lbs.	12	60
Lower Back
Machine Low Back Extensions	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

not for me but good workout

ferlin787

July 23, 2014 at 6:34am

drewg2009
31 M

jonathanb
46 M

jtknight32
31 M