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.

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Created By:

cutman22 on October 15, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Barbell Squats	125 lbs.	12	120
	125 lbs.	12	120
	125 lbs.	12	120
Angled Leg Press	240 lbs.	12	90
	240 lbs.	12	90
	240 lbs.	12	90
Leg Extensions	80 lbs.	12	90
	80 lbs.	12	90
	80 lbs.	12	90
Lying Leg Curls	55 lbs.	12	90
	55 lbs.	12	90
	55 lbs.	12	90
Calves
Standing Calf Raises	230 lbs.	10	60
	230 lbs.	10	60
	230 lbs.	10	60
	230 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-
Stairclimbing Machine	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	175 lbs.	10	90
	175 lbs.	10	90
	175 lbs.	10	90
Incline Barbell Press	130 lbs.	10	90
	130 lbs.	10	90
	130 lbs.	10	90
Decline Barbell Press	170 lbs.	8	90
	170 lbs.	8	90
	170 lbs.	8	90
Flat Bench Dumbbell Flyes	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Biceps
Standing Barbell Curls	70 lbs.	12	90
	70 lbs.	12	90
	70 lbs.	12	90
Suicide Curls	45 lbs.	21	90
	45 lbs.	21	90
	45 lbs.	21	90
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-
Outdoor Running	0.000 miles	30	-

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