Workout Summary
Monday
Title: Bro Chest and Tris (Bro adds Bis)
Round 1
3 x 8 Bench Press
3 x 8 Barbell Curls
3 x 8 Weighted Dips
3 x 12 Crunches
Round 2
3 x 8 Push Ups with Feet on Exercise Ball
3 x 8 Dumbbell Curls (1 = Both Arms)
3 x 8 Weighted Dips
3 x 8 Captain's Chair Leg Raises
Round 3
3 x 8 Push Ups with Feet on Chair
3 x 8 Chin-Ups/Assisted Chin-Ups
3 x 8 Dips
3 x 8 Leg Raises with Extension Superset with Jack-Knife Sit-Ups
Tuesday
Title: Cardiovascular
1.5 Hours of Light Football Practice
Wednesday
Title: Bro Back and Bis (Bro adds Tris)
Round 1
3 x 8 Barbell Bent-Over Row
3 x 8 Weighted Dips
3 x 8 Chin-Ups/Assisted Chin-Ups
3 x 75 Second Planks
Round 2
3 x 8 Dumbbell Bent-Over Row
3 x 8 Cable Pushdowns with Rope Attachment
3 x 8 Barbell Curls
3 x 10 Pelvic Lifts with Feet on Exercise Ball
Round 3
3 x 8 Pull-Ups/Assisted Pull-Ups
3 x 8 Weighted Dips
3 x 8 Dumbbell Curls
3 x 30 Second Hold Pelvic Lifts with Feet on Exercise Ball
Thursday
Title: Cardiovascular
1 x 10 Minute Mile
1 x 20 Minutes on Elliptical for 2.13 Miles
Friday
Title: Bro Shoulders and Traps (Bro adds Bis and Tris)
Round 1
3 x 8 Lateral Raises
3 x 8 Machine Shrugs
3 x 8 Weighted Dips
3 x 8 Barbell Curls
3 x 75 Second Planks
Round 2
3 x 8 Dumbbell Seated Military Press
3 x 8 Dumbbell Shrugs
3 x 8 Weighted Dips
3 x 8 Dumbbell Curls
3 x 10 Pelvic Lifts with Feet on Exercise Ball
Round 3
3 x 8 Lateral Raises
3 x 8 Machine Shrugs
3 x 8 Weighted Dips
3 x 8 Cable Curls with Rope Attachment
3 x 30 Second Hold Pelvic Lifts with Feet on Exercise Ball
Saturday
Title: Cardiovascular
2 x 45 Minute Light Football Practice
2 x 30 Minute Football Games
Sunday
Title: Legs
Round 1
3 x 8 Barbell Squats
3 x 8 Machine Calf Raises
3 x 8 Lying Leg Curls
3 x 12 Crunches
Round 2
3 x 8 Barbell Squats
3 x 8 Lying Leg Curls
3 x 8 Machine Calf Raises
3 x 8 Captain's Chair Leg Raises
Round 3
3 x 8 Barbell Squats
3 x 8 Machine Calf Raises
3 x 8 Lying Leg Curls
3 x 8 Leg Raises with Extension Superset with Jack-Knife Sit-Ups
No comments:
Post a Comment