Off-Season Football (week 1) Workout

Author Kofi yeboahFitness Level IntermediateType Sport Specific
Days in Plan 4 Days Rest Between Sets:
N/A Sports Specific
Duration85 Min per session
The First few weeks is all about getting the muscle mass and the stregnth so you can burn fat, becoming faster while still maintaining stregnth.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Abdominal Dragon Flags Exercise Picture 1. Abdominal Dragon Flags
Sets: 4Reps: 15
Bridge Exercise Picture 2. Bridge
Sets: 4Reps: 15
Jack Knives Exercise Picture 3. Jack Knives
Sets: 4Reps: 15
Roman Chair Exercise Picture 4. Roman Chair
Sets: 4Reps: 15
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 20 Min Intensity: 65%
Notes:warm up
Treadmill Exercise Picture 2. Treadmill
Duration: 20 Min Intensity: 90%
Notes:HIIT
Day 1 - Chest
Dumbbell Flys Exercise Picture 1. Dumbbell Flys
Sets: 4Reps: 10
Dumbbell Pullovers Exercise Picture 2. Dumbbell Pullovers
Sets: 4Reps: 10
Bench Press Exercise Picture 3. Bench Press
Sets: 4Reps: 10
Notes:Pyramid sets
Cable Crossovers Exercise Picture 4. Cable Crossovers
Sets: 4Reps: 10
Notes:Pyramid Down -Drop set at the End
Day 2 - Abdominals
Ball Knee Crunches Exercise Picture 1. Ball Knee Crunches
Sets: 4Reps: 15
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 4Reps: 15
Notes:Leg Raise and hold before
Ball Side Crunches or Bends Exercise Picture 3. Ball Side Crunches or Bends
Sets: 4Reps: 15
Exercise Ball Abdominal Leg Raises Exercise Picture 4. Exercise Ball Abdominal Leg Raises
Sets: 4Reps: 15
Day 2 - Back
DeadLift Exercise Picture 1. DeadLift
Sets: 4Reps: 8
Notes:Progress UP
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 4Reps: 10
Notes:Pyramid Down w/dropset
Power Clean (Hang Clean) Exercise Picture 3. Power Clean (Hang Clean)
Sets: 4Reps: 8
Seated Row Exercise Picture 4. Seated Row
Sets: 4Reps: 10
Notes:Pyramid Up With a Drop set to end
Day 2 - Biceps
21s Exercise Picture 1. 21s
Sets: 4Reps: 10
Hammer Curls Exercise Picture 2. Hammer Curls
Sets: 4Reps: 10
Day 2 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 20 Min Intensity: 90%
Treadmill Exercise Picture 2. Treadmill
Duration: 20 Min Intensity: 65%
Day 3 - Abdominals
Dumbbell Side Bends Exercise Picture 1. Dumbbell Side Bends
Sets: 4Reps: 15
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 4Reps: 15
Twisting Crunches Exercise Picture 3. Twisting Crunches
Sets: 4Reps: 15
Twisting Leg Raises Exercise Picture 4. Twisting Leg Raises
Sets: 4Reps: 15
Day 3 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 20 Min Intensity: 90%
Treadmill Exercise Picture 2. Treadmill
Duration: 20 Min Intensity: 65%
Day 3 - Shoulders
Arnold Press Exercise Picture 1. Arnold Press
Sets: 4Reps: 10
Upright Row Exercise Picture 2. Upright Row
Sets: 4Reps: 10
Day 3 - Triceps
Lying Triceps Extension (Skull Crushers) Exercise Picture 1. Lying Triceps Extension (Skull Crushers)
Sets: 4Reps: 10
Tricep Kickbacks Exercise Picture 2. Tricep Kickbacks
Sets: 4Reps: 10
Tricep Pulldowns Exercise Picture 3. Tricep Pulldowns
Sets: 4Reps: 10
Day 4 - Abdominals
Bridge Exercise Picture 1. Bridge
Sets: 4Reps: 15
High to Low Woodchoppers Exercise Picture 2. High to Low Woodchoppers
Sets: 4Reps: 15
Low to High Woodchoppers Exercise Picture 3. Low to High Woodchoppers
Sets: 3Reps: 15
Medicine Ball Woodchoppers on Exercise Ball Exercise Picture 4. Medicine Ball Woodchoppers on Exercise Ball
Sets: 4Reps: 15
Day 4 - Calf
Standing Calf Raises Exercise Picture 1. Standing Calf Raises
Sets: 4Reps: 10
Day 4 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 20 Min Intensity: 90%
Recumbent Bike Exercise Picture 2. Recumbent Bike
Duration: 20 Min Intensity: 65%
Day 4 - Hamstring
Leg Curl or Hamstring Curl Exercise Picture 1. Leg Curl or Hamstring Curl
Sets: 4Reps: 10
Walking Lunges Exercise Picture 2. Walking Lunges
Sets: 4Reps: 10
Day 4 - Hip Flexor
Roman Chair Exercise Picture 1. Roman Chair
Sets: 4Reps: 10
Day 4 - Quadricep
Clean and Jerk Exercise Picture 1. Clean and Jerk
Sets: 4Reps: 10
Squats Exercise Picture 2. Squats
Sets: 4Reps: 8

With this log you will be able to print off as many sheets as required to track this workout.

Off-Season Football (week 1) Basics

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