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Skot
01-27-2009, 04:25 PM
So I have been doing this routine for getting in shape for football, 29 weeks away.is this a good outine,or should I add to or change it?

:flexing:

Monday - chest and triceps

flat bench dumbbell press - 4 sets
incline bench dumbbell press - 3 sets
flat bench flyes - 2 sets

skull crushers - 3 sets
single arm overhead extensions - 3 sets

Tuesday - legs

squats - 4 sets
lunges - 3 sets
stiff legged deadlifts - 4 sets
standing calf raises - 4 sets

Wednesday - off

Thursday - shoulders and traps

seated dumbbell press - 4 sets
single arm lateral raises - 3 sets
shrugs - 4 sets

Friday - back and biceps

deadlifts - 4 sets
bent over rows - 4 sets
single arm bent over rows - 2 sets

standing dumbbell curls - 3 sets
preacher curls - 2 sets

Saturday/Sunday - off
Ripthatshit
01-27-2009, 04:31 PM
Yeah your routine looks good. Make sure you get enough protein in so you can actually build muscle fast - 5 eggs a day and a protein shake.

At the moment I'm doing upper body workout one day then the next lower, with no rest days. It's working well for me =].
Kim Jong Il
01-27-2009, 08:32 PM
That "routine" is laughable; football relies upon the explosive strength of the lower extremities. The only exercises you should be employing are the snatch, clean and jerk, front squat and deadlift to the knee.
Aftershock
01-28-2009, 10:08 PM
You should work a lot more cardio for football. :) Tredmill.
Kim Jong Il
01-28-2009, 10:47 PM
Why? Football relies on one's anaerobic capacity, aerobics would be detrimental for football.
SlowBurn
01-28-2009, 10:47 PM
Deadlifts. PowerCleans. Snatchs. Heavy leg press. Plyometrics.

Scratch all that, just add the plyo to whatever the fuck it is your doing now. And agility type training, it sucks the worst of all exercise but is most effective IMO.
Reptar
01-28-2009, 10:59 PM
That "routine" is laughable; football relies upon the explosive strength of the lower extremities. The only exercises you should be employing are the snatch, clean and jerk, front squat and deadlift to the knee.

i agree with this,

also i reckon your chest "routine" is kind of lame.
HARDMAN
01-28-2009, 11:42 PM
Needs more pullups and more reps in general, unless you can't handle more. Deadlift is good.
Skot
01-30-2009, 01:17 AM
I got the routine from some dude online.I have already been doing alot of sprinting and shaving down my 40 yard dash time.I'm just asking about upper body workouts.
HLC
01-30-2009, 03:09 PM
Are you playing the line?
or where?
If not the line, then I'd have to think arms are less important.
but, no matter the position, legs and core are key, IMO.