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.
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