Will you guys do a little critiquing of this for me? This is what i’m doing now…
Day 1- Chest,Biceps
Flat Bench Barbell- 2 warmups, 4 sets of 8,6,6,4
Incline Barbell- 2 sets of 8, 1 set of 6
Incline Flyes- 3 sets of 8
Weighted Dips- 3 sets of 8
–Standing Barbell Curls- 4 sets of 10,8,8,6
–Incline Dumbbell Curls- 3 sets of 8,8,6
–Cable Concentration Curls- 3 sets of 8
Day 2- Back,Traps,Legs
Pullups- 3 sets of 8 (touch bar to chest, Perfect)
Barbell Rows- 4 sets of 8
Pulldowns- 4 sets of 8,8,6,6
– Barbell Shrugs- 4 sets of 10-12 (I usually superset with upright rows)
Cable Rows- 3 sets of 8
—Calves- 4 sets of 10
—Quads- 4 sets of 12-15
Day 3- Shoulders,Triceps,Legs
Rear Delt Raises (seated)- 3 sets of 8
Barbell Shoulder Press- 3-4 sets of 8,8,6,4
Leaning Lateral Raises- 3-4 sets of 8 (grab a machine, lean away, then do laterals with other hand. This way it prevents cheating and isolates better. Go heavy)
– Reverse Grip Pressdowns- 3 sets of 8
–Close Grip Bench- 3 sets of 8
–Behind Back Dips- 3 sets of 8
—Squats- 3-4 sets of 12-15 .
Day 4- Rest
Day 5- Chest,Back,Traps
Incline Dumbbell- 4 sets of 10,8,8,6
–Pull-ups- 4 sets of 10
Flat Machine or Dumbbell- 3 sets of 10,8,8
–Cable Rows- 3 sets of 12,10,10
Cable Crossovers- 3 sets of 15,12,10
–Dumbbell Shrugs- 3-4 sets of 12
Day 6- Shoulders,Biceps,Triceps (going very light on triceps)
Side Cable Laterals- 3 sets of 10
Dumbbell Press- 3 sets of 10,8,8
Front Raises- 3 sets of 10 (optional)
Rear Laterals laying on incline bench- 3 sets of 10
–Preacher Curls- 3 sets of 10,8,8
–Reverse Grip Curls- 3 sets of 8
–Isolation Dumbbell Curls- 3 sets of 8 (say to yourself 1 mississippi during squeeze)
—Dumbbell Kickbacks- 3 sets of 10
Day 7- Rest
It’s kinda hardcore but as I said in an earlier post I gotta get some size before football season.
My diet and supps are in order btw.
If you want a program template to look at for some ideas I’d highly recommend Mike Robertson Designer Athletes article. This particular template is set up for off season athletes in need of hypertrophy.
Not good… for one thing need much less arm exercises and much more leg exercises especially if you want to get strong/in shape for football.
Search for the articles ABBH 1 and 2 and also for Westside for Skinny Bastards. Those would be good base routines to use for a football strength training program.
[quote]adziar wrote:
Not good… for one thing need much less arm exercises and much more leg exercises especially if you want to get strong/in shape for football.
Search for the articles ABBH 1 and 2 and also for Westside for Skinny Bastards. Those would be good base routines to use for a football strength training program.[/quote]
I’d disagree with you on the ABBH 1 and 2 suggestions. There are certainly worse things he could do, but red flag number one for ABBH would be the total abscense of single leg work.
My number one suggestion of articles on this site would be the designer athletes template I posted above.
If you wanna be bigger and slower go for it. If not, there are a lot of programs here that will help you put on some mass and make you faster, check out articles by Joe Defranco, Dave Tate, Chad Waterbury…
even if you’re just coaching, you definitely need to do what some of these other guys said and incorporate some more leg exercises into your workout. basically anything by Chad Waterbury will get you big without neglecting any body part. total body workouts seem to work best, at least in my opinion, instead of those splits.
Leg exercises won’t just make your leg grow, they will get your whole body stronger and will obviously make you fitter, 10 sets of 5 on squats will defenetly make you look better all around.
I never liked to do leg work for the longest time and eventually I came around. It has helped me to add mass to my entire body. Basic compound movements will add the most mass to your frame. Squat and deadlift, and then squat and dealift some more.