footballer55
Level 4 Valued Member
Hi,
I was just wondering if anyone could give me some advice on my new schedule. I came up with it on my own and tried to fit just about everything in it. Any Advice, criticism, or problems with it are welcomed. Keep in mind this is primarily for football.
Thanks,
Mike
Ps, for anyone who didn't pick up on it the numbers mean weight
WORKOUT SCHEDULE
Week one
• 3 sets of 10
• every night
50 push-ups
30 curls
25 scull crushers
Monday
Deadlift- 150
Bench- 105
Clean- 105
Lat push backs- 35
Ab pulls- 25
Tuesday
Bench- 105
Sled pull sprint- 25
Sled pull bear crawls- 25
Sled pull sprint- 25
Bench- 105
Wednesday
Front squat- 115
Palm up rows- 35
Palm down rows- 35
Tricep kickbacks- 10
Seated dumbbell shoulder press- 30
Thursday
Deadlift- 150
Bench- 105
Clean- 105
Barbell shrugs- 150
Zercher squat- 115
Friday
Bench- 105
Sled pull sprint- 25
Sled pull bear crawls- 25
Sled pull sprint- 25
Bench- 105
Week two
• 3 sets of 5
• every night
50 push-ups
30 curls
25 scull crushers
Monday
Deadlift- 195
Bench- 135
Clean- 125
Lat push backs- 40
Ab pulls- 50
Tuesday
Bench- 135
Sled pull sprint- 50
Sled pull bear crawls- 50
Sled pull sprint- 50
Bench- 135
Wednesday
Front squat- 125
Palm up rows- 70
Palm down rows- 70
Tricep kickbacks- 20
Seated dumbbell shoulder press- 40
Thursday
Deadlift- 195
Bench- 135
Clean- 125
Barbell shrugs- 195
Zercher squat- 125
Friday
Bench- 135
Sled pull sprint- 50
Sled pull bear crawls- 50
Sled pull sprint- 50
Bench- 135
I was just wondering if anyone could give me some advice on my new schedule. I came up with it on my own and tried to fit just about everything in it. Any Advice, criticism, or problems with it are welcomed. Keep in mind this is primarily for football.
Thanks,
Mike
Ps, for anyone who didn't pick up on it the numbers mean weight
WORKOUT SCHEDULE
Week one
• 3 sets of 10
• every night
50 push-ups
30 curls
25 scull crushers
Monday
Deadlift- 150
Bench- 105
Clean- 105
Lat push backs- 35
Ab pulls- 25
Tuesday
Bench- 105
Sled pull sprint- 25
Sled pull bear crawls- 25
Sled pull sprint- 25
Bench- 105
Wednesday
Front squat- 115
Palm up rows- 35
Palm down rows- 35
Tricep kickbacks- 10
Seated dumbbell shoulder press- 30
Thursday
Deadlift- 150
Bench- 105
Clean- 105
Barbell shrugs- 150
Zercher squat- 115
Friday
Bench- 105
Sled pull sprint- 25
Sled pull bear crawls- 25
Sled pull sprint- 25
Bench- 105
Week two
• 3 sets of 5
• every night
50 push-ups
30 curls
25 scull crushers
Monday
Deadlift- 195
Bench- 135
Clean- 125
Lat push backs- 40
Ab pulls- 50
Tuesday
Bench- 135
Sled pull sprint- 50
Sled pull bear crawls- 50
Sled pull sprint- 50
Bench- 135
Wednesday
Front squat- 125
Palm up rows- 70
Palm down rows- 70
Tricep kickbacks- 20
Seated dumbbell shoulder press- 40
Thursday
Deadlift- 195
Bench- 135
Clean- 125
Barbell shrugs- 195
Zercher squat- 125
Friday
Bench- 135
Sled pull sprint- 50
Sled pull bear crawls- 50
Sled pull sprint- 50
Bench- 135
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