Sample Off-Season Football Training Program
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
|
| |||||
| Full Squats - 5 reps | |||||
| Deadlifts - 5 reps | |||||
| Bench Press - 5 reps | |||||
| Incline DB Press - 12-20 reps | XX | XX | XX | ||
| Light Squats or Lunges - 8 reps | XX | ||||
| Good Mornings - 8-12 reps | XX | XX | |||
| Shoulder Press or Dips - 5 reps or Max | |||||
| Pullups - Max reps | XX | ||||
| Full Squats - 3 reps | |||||
| Bent-Over Row - 5 reps | |||||
| Incline Bench Press - 5 reps | |||||
| Triceps Extensions - 12-20 reps | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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