Soso

2335 mots 10 pages
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 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 10-12 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

DB Incline 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

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

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