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nrgline
07-06-2010, 10:08 AM
NEED Help With My Routine
I am 17, i am trying to gain as much mass, strength and speed possible before football starts. Football starts Mid-August. My diet is very clean and contains wholesome foods. i eat a ton of food.

Supplements i use = Orange triad, Whey Protein, Casein Protein, Scivation X-Tend, Fish Oil.

Check my routine please. i think i may be over-training but if i eat enough food i don't think its possible.
THANKS!

Monday – Weights

Power Clean – 3 sets of 5 reps
Squats – 5 sets of 5 reps
Incline bench – 3 sets of 10 reps
T-bar rows – 3 sets of 10 reps
Military Press superset with Lateral Raise – 3 sets of 10 reps
Bicep curls – 2 sets of 21’s
Skull crushers – 2 sets of 10 reps
Glute Ham Raises superset with Calf Raises– 2 sets of 10 reps // Failure for calf raises
Weighted Pull-Ups – 3 sets of 5 reps

Tuesday – Plyometrics + Sprinting

Box jumps – 5 sets of 5 reps
Tuck jumps – 5 sets of 5 reps
Ladder work – 15 mins of single and double leg bounding
Medicine ball throws for height – 3 sets of 10 reps
Medicine ball throws for distance – 3 sets of 10 reps
weighted Ab crunches – 3 sets of 10 reps
50M sprints = 2x’s with full rest in-between
20M sprints = 5x’s with full rest in-between
10M sprints = 2x’s with full rest in-between

Wednesday – Weights

Power Snatch – 3 sets of 5 reps
Trap-Bar Deadlifts – 5 sets of 5 reps
BB bench press – 3 sets of 10 reps
Bent over rows – 3 sets of 10 reps
Upright Rows superset with Face Pulls – 3 sets of 10 reps
Hammer Curls – 2 sets of 10 reps
Triceps extension – 2 sets of 10 reps
Plate Drags – 2 sets of 10 reps
Weighted Pull-Ups – 3 sets of 5 reps

Thursday – Plyometrics + Sprinting

Box jumps – 5 sets of 5 reps
Tuck jumps – 5 sets of 5 reps
Ladder work – 15 mins of single and double leg bounding
Medicine ball throws for height – 3 sets of 10 reps
Medicine ball throws for distance – 3 sets of 10 reps
weighted Ab crunches – 3 sets of 10 reps
50M sprints = 2x’s with full rest in-between
20M sprints = 5x’s with full rest in-between
10M sprints = 2x’s with full rest in-between

Friday – Weights

Power Clean – 3 sets of 5 reps
Front Squats – 5 sets of 5 reps
Incline DB bench – 3 sets of 10 reps
DB Rows – 3 sets of 10 reps
Front Raises superset with Incline rear delt raises – 3 sets of 10 reps
BB curls – 2 sets of 10 reps
Triceps pull down – 2 sets of 10 reps
Straight leg deadlift superset with Calf Raises – 2 sets of 10 reps // 2 sets of Failure for Calf Raises
Weighted Pull Up – 3 sets of 5 reps

Saturday – Plyometrics + Sprinting

Box jumps – 5 sets of 5 reps
Tuck jumps – 5 sets of 5 reps
Ladder work – 15 mins of single and double leg bounding
Medicine ball throws for height – 3 sets of 10 reps
Medicine ball throws for distance – 3 sets of 10 reps
weighted Ab crunches – 3 sets of 10 reps
50M sprints = 2x’s with full rest in-between
20M sprints = 5x’s with full rest in-between
10M sprints = 2x’s with full rest in-between