PERSONAL OFFENSIVE LINEMAN WORKOUT

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:
 Rating: 5.0/5.0
Created By:
muscleman74 on September 14, 2012
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Shoulders, Triceps, Forearms, Trapezius, Abs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Thursday, Friday
Description

Workout to help football offensive lineman

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press150 lbs.1060
195 lbs.860
205 lbs.860
215 lbs.660
225 lbs.660
240 lbs.560
Incline Dumbbell Press35 lbs.660
40 lbs.660
45 lbs.660
50 lbs.660
Flat Bench Dumbbell Flyes30 lbs.1060
30 lbs.1060
Shoulders
Seated Dumbbell Press35 lbs.1060
40 lbs.860
40 lbs.860
40 lbs.860
Front Dumbbell Raises20 lbs.1060
25 lbs.860
25 lbs.860
Lateral Dumbbell Raises20 lbs.1060
25 lbs.860
25 lbs.860
30 Degree Dumbbell Raises30 lbs.1060
30 lbs.860
30 lbs.860
Triceps
One-Dumbbell Triceps Extensions30 lbs.1060
35 lbs.860
35 lbs.860
40 lbs.860
Machine Triceps Dips-560
Forearms
Dumbbell Wrist Curls15 lbs.1060
15 lbs.1060
15 lbs.1060
Trapezius
Four Way Neck Machine-1060
-1060
Abs
Hanging Leg Raises-2530
Crunches-2530
Crunch Twists-2530
Side Crunches-2530
Medicine-Ball Russian Twist-2530

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