UPPER AND LOWER BODY WORKOUT
Upper body: M-w-f
Bench press; Max 1 set, 3 sets of burn outs with 225
cable flies: 3x15
decline bench: warm up with 135, 3x10 225
triceps: 3x of burn outs
biceps: ladder with 60lb curl bar
abs; 3x50 cruchs and russian twist
What i hope to acheive from this work out is to have my bench max go up 10 pounds. it should increase the muschle in my chest and triceps. i hope to be putting up 340 by the end of this term.
Lower Body: T-TH-S
Squat: 5x10 225-315
Leg press: 5x10 4 plates
leg curls:3x10 75lb
lunges: 3x10 with leg on box
wall sits:5 min 2x
From my lower body work out i hope to gain more strength in football. i need to have alot of leg power on the D-line. Hopefully i can target the muscles in my legs.
NOTE: The work presented on this page was produced as part of a learning exercise. While the content was reviewed and controls were in place to improve accuracy and quality, it may contain gross inaccuracy or poor quality. The emphasis was on the learning process and the sharing of information. Furthermore, this content may still be under revision. For more information about the process, see About UniCommons.com. For more accurate subject content related to this work, see Subjects.
Comments
These workouts look good and intense. What is the basis for the plan?
the basis of this workout would be to gain strength and some size in my chest and bench. and for my legs i would want to gain muscle and help my fast twitch muscles.