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****football
Tuesday:
Upper Body Focus
Bench Press: 3 sets of 8-12 reps
Pull-Ups or Lat Pulldowns: 3 sets of 8-12 reps
Shoulder Press: 3 sets of 8-12 reps
Barbell Rows: 3 sets of 8-12 reps
Bicep Curls: 3 sets of 10-15 reps
Tricep Dips or Pushdowns: 3 sets of 10-15 reps
Shrugs for Traps: 3 sets of 12-15 reps
Wrist Curls for Forearms: 3 sets of 15-20 reps
Wednesday
Lower Body & Core Focus
Squats or Leg Press: 3 sets of 8-12 reps
Deadlifts: 3 sets of 6-10 reps
Lunges: 3 sets of 10 reps per leg
Calf Raises: 3 sets of 12-15 reps
Planks: 3 sets of 30-60 seconds
Russian Twists: 3 sets of 15-20 reps per side
Leg Raises: 3 sets of 10-15 reps
Thursday
Upper Body Focus
Bench Press: 3 sets of 8-12 reps
Pull-Ups or Lat Pulldowns: 3 sets of 8-12 reps
Shoulder Press: 3 sets of 8-12 reps
Barbell Rows: 3 sets of 8-12 reps
Bicep Curls: 3 sets of 10-15 reps
Tricep Dips or Pushdowns: 3 sets of 10-15 reps
Shrugs for Traps: 3 sets of 12-15 reps
Wrist Curls for Forearms: 3 sets of 15-20 reps
Friday:
****Football
Saturday:
Lower Body & Core Focus
Squats or Leg Press: 3 sets of 8-12 reps
Deadlifts: 3 sets of 6-10 reps
Lunges: 3 sets of 10 reps per leg
Calf Raises: 3 sets of 12-15 reps
Planks: 3 sets of 30-60 seconds
Russian Twists: 3 sets of 15-20 reps per side
Leg Raises: 3 sets of 10-15 reps
Sunday:
Full Body Workout
Deadlifts: 3 sets of 6-10 reps
Squats: 3 sets of 8-12 reps
Bench Press: 3 sets of 8-12 reps
Bent-Over Rows: 3 sets of 8-12 reps
Overhead Press: 3 sets of 8-12 reps
Barbell Shrugs: 3 sets of 12-15 reps
Ab Wheel Rollouts: 3 sets of 10-15 reps
Wrist Curls: 3 sets of 15-20 reps
Reverse Wrist Curls: 3 sets of 15-20 reps
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