Looking for 4 day a week lifting program [FOOTBALL] [REPS]

[CBN180]

Okay I'm currently looking for a 4 day a week lifting program. Looking to lift on Mondays, Tuesdays, Thursdays and Fridays or or Monday Tuesday Thursday Saturday. I am a football player [D-End/Linebacker] so I not only want a program that will make me look better but perform better. I will rep all of you who post a program. THANKS!

[CBN180]

anybody?

[Shanle929]

Rest ten seconds between each exercise. When complete through all 3 exercise rest 2 min. Repeat 5 times
Monday.
Standing military press 6 reps
Seated dumbbell neutral grip press 12 reps
Prone lateral raise 45 degree incline bench 25 reps.
Weighted hanging leg raise 6 reps
Cable crunch 12 reps
V ups 25 reps
Tuesday
Dumbbell curl 6 reps
Barbell drag 12 reps
High cable curl 25 reps
Weighted dip 6 reps
Diamond push-ups 12 reps
Overhead cable extension 25 reps
Thursday
Front squat 6reps
Bulgarian split squat with dumbbells 12 reps
Leg extensions 25 reps
Deadlift 6 reps
Good morning 12 reps
Leg curls (prone if possible) 25 reps
Saturday
Incline bench 6 reps
Dumbbell bench 12 reps
Cable flys 25 reps
Bent over rows 6 reps
Neutral grip pull-ups 12 reps
Cable row with rope 25 reps

[jonmd123]

Rest ten seconds between each exercise. When complete through all 3 exercise rest 2 min. Repeat 5 times
Monday.
Standing military press 6 reps
Seated dumbbell neutral grip press 12 reps
Prone lateral raise 45 degree incline bench 25 reps.
Weighted hanging leg raise 6 reps
Cable crunch 12 reps
V ups 25 reps
Tuesday
Dumbbell curl 6 reps
Barbell drag 12 reps
High cable curl 25 reps
Weighted dip 6 reps
Diamond push-ups 12 reps
Overhead cable extension 25 reps
Thursday
Front squat 6reps
Bulgarian split squat with dumbbells 12 reps
Leg extensions 25 reps
Deadlift 6 reps
Good morning 12 reps
Leg curls (prone if possible) 25 reps
Saturday
Incline bench 6 reps
Dumbbell bench 12 reps
Cable flys 25 reps
Bent over rows 6 reps
Neutral grip pull-ups 12 reps
Cable row with rope 25 reps

Yikes! Don't use this program.

[JohnMariettePT]

Yikes! Don't use this program.

Pretty sure he did it as a joke. But try westside for skinny bastards. Defrancostraining.com

[crowaan]

Pretty sure he did it as a joke. But try westside for skinny bastards. Defrancostraining.com

What he said. W4SB is where it is at. I've been using it for a while and its been great.

[RollTideNation]

Do not use the routine listed above. Westside for skinny bastards part 3 is fantastic.

[Shanle929]

It works. I'm 33 and around 7-8% bF at 190-195lbs at 5'10". Can deadlift 2.5 x my weight and squat almost as much. No belts no wrist wraps. It uses all the muscle fibers. Do it for 3-6 weeks and you will not be disappointed. And some times I incorporate 2adays with this. Don't be afraid to try new things.

[Nelvek]

all you need is to train legs,calves watch some exercises on youtube

[jonmd123]

It works. I'm 33 and around 7-8% bF at 190-195lbs at 5'10". Can deadlift 2.5 x my weight and squat almost as much. No belts no wrist wraps. It uses all the muscle fibers. Do it for 3-6 weeks and you will not be disappointed. And some times I incorporate 2adays with this. Don't be afraid to try new things.

If this is a joke, you got me.

Do not take this advice.

[jonmd123]

all you need is to train legs,calves watch some exercises on youtube

Yes 300 calf raises a day with do the trick....smh