Soso

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  • Publié le : 17 octobre 2010
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SPORT: Football PROGRAM: Off-Season, College TRAINING DAY: Monday

Workout #1 Exercise T-Bar Row Date: sets reps wt x rep Date: sets set #1 set #2 set #3 set #1 set #1 set #2 set #3 set #1 set #1 set #2 set #3 set #1 set #1 set #2 set #3 set #4

Workout #5 reps 13-15 13-15 13-15 13-15 max # 225 x 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 wt x rep Date: sets set #1 set#2 set #3 set #1 set #2 set #1 set #2 set #3 set #1 set #2 set #1 set #2 set #3 set #1 set #2 set #1 set #2 set #3 set #4 set #5

Workout #9 reps 13-15 13-15 13-15 13-15 13-15 max # 225 x 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 wt x rep Date: sets

Workout #13 reps wt x rep Date: sets

Workout #17 reps wt x rep Date: sets

Workout #21 reps wt xrep

set #1 13-15 set #2 13-15 set #3 13-15

set #1 10-12 set #2 10-12 set #3 10-12

set #1 10-12 set #2 10-12 set #3 10-12

set #1 10-12 set #2 10-12 set #3 10-12

One Arm DB Row Bench Press set #1 max # 225 x set #2 13-15 set #3 13-15

set #1 max # 225 x set #2 10-12 set #3 10-12

set #1 max # 225 x set #2 10-12 set #3 10-12

set #1 max # 225 x set #2 10-12 set #3 10-12

DBIncline Press Bar Curls set #1 13-15 set #2 13-15 set #3 13-15

set #1 10-12 set #2 10-12 set #3 10-12

set #1 10-12 set #2 10-12 set #3 10-12

set #1 10-12 set #2 10-12 set #3 10-12

DB Arm Curls Standing Calf Raises set #1 13-15 set #2 13-15 set #3 13-15

set #1 10-12 set #2 10-12 set #3 10-12

set #1 10-12 set #2 10-12 set #3 10-12

set #1 10-12 set #2 10-12 set #3 10-12

RestBetween Sets Stretch

2:00 minute rest

1:30 minute rest

1:00 minute rest

2:00 minute rest

2:00 minute rest

2:00 minute rest

No liability is assumed for the information provided on this paper, on strengthcoach.com or any products advertised on strengthcoach.com. The opinions are those of the strengthcoach.com writers. The text on all pages of strengthcoach.com does not providemedical advice on exercise or diet. Specific medical advice should be obtained from a licensed health-care practioner. Always check with your doctor before beginning any type of exercise program or using any product or program mentioned or advertised on strengthcoach.com.

SPORT: Football PROGRAM: Off-Season, College TRAINING DAY: Tuesday

Workout #2 Exercise DB Shoulder Press Date: sets reps wt xrep Date: sets set #1 set #2 set #3 set #1 set #1 set #2 set #3 set #1 set #1 set #2 set #3 set #1 set #1 set #2 set #3 set #4

Workout #6 reps 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 25 25 25 25 wt x rep Date: sets set #1 set #2 set #3 set #1 set #2 set #1 set #2 set #3 set #1 set #2 set #1 set #2 set #3 set #1 set #2 set #1 set #2 set #3 set #4 set #5

Workout#10 reps 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 13-15 25 25 25 25 25 wt x rep Date: sets

Workout #14 reps wt x rep Date: sets

Workout #18 reps wt x rep Date: sets

Workout #22 reps wt x rep

set #1 13-15 set #2 13-15 set #3 13-15

set #1 10-12 set #2 10-12 set #3 10-12

set #1 10-12 set #2 10-12 set #3 10-12

set #1 10-12 set #2 10-12set #3 10-12

DB Side Lateral Raise Squats set #1 13-15 set #2 13-15 set #3 13-15

set #1 10-12 set #2 10-12 set #3 10-12

set #1 10-12 set #2 10-12 set #3 10-12

set #1 10-12 set #2 10-12 set #3 10-12

Stiff Legged Dead Lift Lying Triceps Extension set #1 13-15 set #2 13-15 set #3 13-15

set #1 10-12 set #2 10-12 set #3 10-12

set #1 10-12 set #2 10-12 set #3 10-12

set #1 10-12set #2 10-12 set #3 10-12

Dips Medicine Ball Sit-Ups set #1 set #2 set #3 25 25 25

set #1 set #2 set #3

30 30 30

set #1 set #2 set #3

30 30 30

set #1 set #2 set #3

30 30 30

Rest Between Sets Stretch

2:00 minute rest

1:30 minute rest

1:00 minute rest

2:00 minute rest

2:00 minute rest

2:00 minute rest

No liability is assumed for the information provided...
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