POWER ATHLETE FOOTBALL
OFF-SEASON WORKOUT
WEEKS 1 - 3  @ 60%
Warm-up:
M   SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
O EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP
N Power Clean 95LBS. 10   8   8   8        
D Bent Over Rows   10   10   10            
A Squat BAR 20 135 15   10   10   10    
Y Leg Press   15   15   15            
  Stiff Leg Deads   10   10                
  Neck
T   SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
U EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP
E Bench Press BAR 20 135 10   8   8   8    
S Incline Press   10   10   10            
D Split Jerk 115 12 135 10   8   8   8    
A High Pulls   10   10   10            
Y Close Grip Bench   12   10   10            
  Neck                        
  Situps
T   SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
H EXERCISES WT REP WT REP WT REP WT REP WT REP WT REP
U Hang Clean 95 10 115 10   8   8   8    
R D.B. Row   12   12   12            
S Front Squat   12   10   10   10        
D Leg Curls   12   12   12            
A Calves   15   15                
Y                          
 
F Bench Press BAR 20 135 12   10            
R DB Incline Bench Press   12   12   12            
I Standing Military   10   10   10            
D Lying Tri Extentions   15   10   10   10        
A Bicep Curls   10   10   10   10        
Y Neck                        
  Situps