5-Day Football Workout: Day 3 - 36 sets (45 min)
| 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.
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| Shoulder Press: 12,10,8,6,12 | XX | XX | XX | XX | XX | XX | XX | |||||
| Cable upright row: 12,10,8,6,12 | XX | XX | XX | XX | XX | XX | XX | |||||
| 1-arm side lateral: 12x3 | ||||||||||||
| Cable incline fly: 3x15 | XX | XX | XX | XX | XX | XX | XX | XX | XX | |||
| Cable one-arm curl: 12,10,8,6,12 | XX | XX | XX | XX | XX | XX | XX | |||||
| Triceps overhead cable: 12,10,8,6,12 | XX | XX | XX | XX | XX | XX | XX | |||||
| Forearm curl: 12,10,8,6,12 | XX | XX | XX | XX | XX | XX | XX | |||||
| Abs crunch: 12,10,8,6,12 | XX | XX | XX | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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