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  1. #1
    Registered User Pazzoman's Avatar
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    How Does This Work Out Sound, not complete

    Any ideas on what kind of work out I should start with? Im thinking of doing something like this:

    Monday- Rest

    Tuesday- Upper Body- Flat Bench Press (3x8), Minute Rest, Shoulder Shrugs With Barbell (3x8), Minute Rest, Barbell Biceps Curls (3x5), Minute Rest, Triceps Kickback (3x5)

    Weds- Lower Body- Dead Lift (3x8), Minute Rest, ?

    Thursday- Upper Body- Flat Bench Press (3x9), Minute Rest, Shoulder Shrugs With Barbell (3x9), Minute Rest, Barbell Biceps Curls (3x6), Minute Rest, Triceps Kick Back (3x6)

    Friday- Lower Body- Dead Lift (3x9), Minute Rest, ?

    Saturday- Upper Body- Flat Bench Press (3x10), Minute Rest, Shoulder Shrugs With Barbell (3x10), Minute Rest, Barbell Biceps Curls (3x7), Minute Rest, Triceps Kick Back with Dumbbell (3x7)

    Sunday- Lower Body- Dead Lift (3x10), Minute Rest, ?

    Is the upper body workout ideal? Notice how the reps progress every other day until a cycle occurs....also weights will get heavier every two cycles by 2-3 pounds.

    Im stumped on leg workouts as all we did in football was squats and dead lifts


    When I get my bench press should be any day now...I will start conditioning my self to prepare for football in july. I'm aiming for defensive tackles, ends basically anything in the defense position except for cornerbacks.

    Really appreciate taking the time to look at this, I think Im not suppose to target so many areas at one given day...any pre made work out plans for positions in football? It varies great online...

    Thanks!!!
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  2. #2
    College Football IT LuckSide's Avatar
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    It doesn't look like there is a whole lot to your workout. I would make sure you do a descent amount for your traps because it will help cushion during hits. You don't really have any shoulder stuff in there besides the shrugs so maybe some military press. As for tricep kick backs I personally feel like there are far better tricep exercises you can do. I like dumbell lying tricep extensions. You also need to get back into your workout. Do some rows, both barbell and single arm dumbell rows. As far as legs go I would also put in squats and power cleans. It is hard to get the entire upper body in one workout.

    I personally have my workout divided up like this:
    Monday: Chest, Shoulders, Triceps
    Barbell Bench Press (10,8,8,6)
    Barbell Incline Bench Press (8,8,6)
    Barbell Decline Bench Press (8,8,6)
    Dumbell Fly (8,8)
    Dumbell Incline Fly (8,8)
    Dumbell Arnold Press (8,8,6)
    Rear Fly (10,10,10)
    Dumbell Shoulder Press (8,8,6)
    Dumbell Lateral Raise (8,8)
    Dumbell Front Raise (8,8,6)
    Barbell Shrug (10,10,10)
    Barbell Shrug Behind Back (10,10,10)
    One Arm Cable Tricep Pushdown (8,8,6)
    One Arm Cable Tricep Extension (8,8,6)
    Dumbell Lying Tricep Extension (8,8,6)

    Tuesday: Back, Biceps, Legs
    T-Bar Row (8,8,6)
    One Arm Dumbell Row (8,8,6)
    Wide-Grip Lat Pulldown (10,10,8)
    V-Bar Pulldown (10,10,8)
    Barbell Curl (8,8,6)
    Preacher Curl (8,8,6)
    Alternate Dumbell Curl (8,8)
    Power Clean (10,8,8,6,4)
    Deadlift (8,8,6)
    Dumbell Lunges (8,8,8)
    Quad Extensions (10,10,8)
    Hamstring Curl (10,10,8)
    Calf Raises on Leg Press (12,10,10,8)
    Seated Calf Raise (12,12,10)

    Wednesday: Rest

    Thursday: Chest, Shoulders, Triceps
    Dumbell Bench Press (10,8,8,6)
    Dumbell Incline Bench Press (8,8,6)
    Dumbell Decline Bench Press (8,8,6)
    Cable Fly (10,10)
    Cable Incline Fly (10,10)
    Barbell Shoulder Press (8,8,6)
    Reverse Flys (10,10,10)
    Dumbell Front Push (8,8,6)
    Dumbell Upright Row (8,8,6)
    Barbell Shrug (10,10,10)
    Barbell Shrug Behind the Back (10,10,10)
    Skull Crushers (8,8,6)
    Dumbell Overhead Tricep Extension (8,8,6)
    Overhead Rope Tricep Extension (8,8,6)

    Friday: Legs, Back, Biceps
    Leg Press (8,8,6)
    Barbell Squat (10,8,8,6,4)
    Sumo Deadlift (8,8,6)
    Dumbell Lateral Squat (8,8,6)
    Calf Raise on Leg Press (12,10,10,8)
    Seated Calf Raise (12,12,10)
    Weighted Pull Ups (8,8,6)
    One Arm Dumbell Row (8,8,6)
    Cable Seated Row (8,8)
    Underhand Lat Pulldown (10,10,8)
    Alternate Seated Hammer Curl (8,8,6)
    One Arm Dumbell Preacher Curl (8,8,6)
    Concentration Curl (8,8,6)

    It seems like a lot but hey, I want to be solid.
    College Football Training Log - http://forum.bodybuilding.com/showthread.php?t=152135513

    Maxs:
    Barbell Bench Press - 295 lbs
    Squat - 455 lbs
    Deadlift - 425 lbs
    Hang Clean - 270 lbs
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  3. #3
    Registered User Pazzoman's Avatar
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    Thanks for your work out plan, if Im not mistaken some of the workouts involve other machines then what I can use with just dumbbells, barbell and the bench adaptor for legs.

    Guess it seems Im not doing much lol

    Should I dedicated an entire day to a few spots of the body? Instead of just upper and lower?

    Guessing that is my problem...of coarse I will throw in more exercises
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  4. #4
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    Originally Posted by LuckSide View Post
    It doesn't look like there is a whole lot to your workout. I would make sure you do a descent amount for your traps because it will help cushion during hits. You don't really have any shoulder stuff in there besides the shrugs so maybe some military press. As for tricep kick backs I personally feel like there are far better tricep exercises you can do. I like dumbell lying tricep extensions. You also need to get back into your workout. Do some rows, both barbell and single arm dumbell rows. As far as legs go I would also put in squats and power cleans. It is hard to get the entire upper body in one workout.

    I personally have my workout divided up like this:
    Monday: Chest, Shoulders, Triceps
    Barbell Bench Press (10,8,8,6)
    Barbell Incline Bench Press (8,8,6)
    Barbell Decline Bench Press (8,8,6)
    Dumbell Fly (8,8)
    Dumbell Incline Fly (8,8)
    Dumbell Arnold Press (8,8,6)
    Rear Fly (10,10,10)
    Dumbell Shoulder Press (8,8,6)
    Dumbell Lateral Raise (8,8)
    Dumbell Front Raise (8,8,6)
    Barbell Shrug (10,10,10)
    Barbell Shrug Behind Back (10,10,10)
    One Arm Cable Tricep Pushdown (8,8,6)
    One Arm Cable Tricep Extension (8,8,6)
    Dumbell Lying Tricep Extension (8,8,6)

    Tuesday: Back, Biceps, Legs
    T-Bar Row (8,8,6)
    One Arm Dumbell Row (8,8,6)
    Wide-Grip Lat Pulldown (10,10,8)
    V-Bar Pulldown (10,10,8)
    Barbell Curl (8,8,6)
    Preacher Curl (8,8,6)
    Alternate Dumbell Curl (8,8)
    Power Clean (10,8,8,6,4)
    Deadlift (8,8,6)
    Dumbell Lunges (8,8,8)
    Quad Extensions (10,10,8)
    Hamstring Curl (10,10,8)
    Calf Raises on Leg Press (12,10,10,8)
    Seated Calf Raise (12,12,10)

    Wednesday: Rest

    Thursday: Chest, Shoulders, Triceps
    Dumbell Bench Press (10,8,8,6)
    Dumbell Incline Bench Press (8,8,6)
    Dumbell Decline Bench Press (8,8,6)
    Cable Fly (10,10)
    Cable Incline Fly (10,10)
    Barbell Shoulder Press (8,8,6)
    Reverse Flys (10,10,10)
    Dumbell Front Push (8,8,6)
    Dumbell Upright Row (8,8,6)
    Barbell Shrug (10,10,10)
    Barbell Shrug Behind the Back (10,10,10)
    Skull Crushers (8,8,6)
    Dumbell Overhead Tricep Extension (8,8,6)
    Overhead Rope Tricep Extension (8,8,6)

    Friday: Legs, Back, Biceps
    Leg Press (8,8,6)
    Barbell Squat (10,8,8,6,4)
    Sumo Deadlift (8,8,6)
    Dumbell Lateral Squat (8,8,6)
    Calf Raise on Leg Press (12,10,10,8)
    Seated Calf Raise (12,12,10)
    Weighted Pull Ups (8,8,6)
    One Arm Dumbell Row (8,8,6)
    Cable Seated Row (8,8)
    Underhand Lat Pulldown (10,10,8)
    Alternate Seated Hammer Curl (8,8,6)
    One Arm Dumbell Preacher Curl (8,8,6)
    Concentration Curl (8,8,6)

    It seems like a lot but hey, I want to be solid.
    really good advice here
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  5. #5
    Registered User Pazzoman's Avatar
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    How Does This Sound?:

    Monday:
    Barbell Bench Press (10,8,8,6)
    Barbell Incline Bench Press (8,8,6)
    Dumbell Fly (8,8)
    Dumbell Incline Fly (8,8)
    Dumbell Arnold Press (8,8,6)
    Dumbell Shoulder Press (8,8,6)
    Dumbell Lateral Raise (8,8)
    Dumbell Front Raise (8,8,6)
    Barbell Shrug (10,10,10)
    Barbell Shrug Behind Back (10,10,10)
    Dumbell Lying Tricep Extension (8,8,6)

    Tuesday: Back, Biceps, Legs
    T-Bar Row (8,8,6)
    One Arm Dumbell Row (8,8,6)
    Barbell Curl (8,8,6)
    Alternate Dumbell Curl (8,8)
    Power Clean (10,8,8,6,4)
    Deadlift (8,8,6)
    Dumbell Lunges (8,8,8)
    Quad Extensions (10,10,8)
    Hamstring Curl (10,10,8)
    Seated Calf Raise (12,12,10) (I might be able to do this, have to see if bench has this)

    Weds- Rest

    Thursday: Chest, Shoulders, Triceps
    Dumbell Bench Press (10,8,8,6)
    Dumbell Incline Bench Press (8,8,6)
    Barbell Shoulder Press (8,8,6)
    Reverse Flys (10,10,10)
    Dumbell Upright Row (8,8,6)
    Barbell Shrug (10,10,10)
    Barbell Shrug Behind the Back (10,10,10)
    Skull Crushers (8,8,6)
    Dumbell Overhead Tricep Extension (8,8,6)

    Friday: Legs, Back, Biceps

    Barbell Squat (10,8,8,6,4)
    Sumo Deadlift (8,8,6)
    Dumbell Lateral Squat (8,8,6)
    Seated Calf Raise (12,12,10)
    One Arm Dumbell Row (8,8,6)
    Alternate Seated Hammer Curl (8,8,6)
    Concentration Curl (8,8,6)

    How does this sound? The exercise that arent thier are ones that I cant perform with my set up , also thier are some exercises I will try however may be impossible due to minor shoulder dystocia.

    What about saturday and sunday? Since Im trying to get stronger for football...should I do more specific workouts...according to coach...squats, deadlifts, power cleans.

    Also I noticed that I have never endured such many exercise in one session, do you take slight rests between sets or exercise

    Also how would you determine increasing weights?

    Thanks look forward to your response!
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  6. #6
    Football 4 Life LiftNPlay's Avatar
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    Originally Posted by LuckSide View Post
    It doesn't look like there is a whole lot to your workout. I would make sure you do a descent amount for your traps because it will help cushion during hits. You don't really have any shoulder stuff in there besides the shrugs so maybe some military press. As for tricep kick backs I personally feel like there are far better tricep exercises you can do. I like dumbell lying tricep extensions. You also need to get back into your workout. Do some rows, both barbell and single arm dumbell rows. As far as legs go I would also put in squats and power cleans. It is hard to get the entire upper body in one workout.

    I personally have my workout divided up like this:
    Monday: Chest, Shoulders, Triceps
    Barbell Bench Press (10,8,8,6)
    Barbell Incline Bench Press (8,8,6)
    Barbell Decline Bench Press (8,8,6)
    Dumbell Fly (8,8)
    Dumbell Incline Fly (8,8)
    Dumbell Arnold Press (8,8,6)
    Rear Fly (10,10,10)
    Dumbell Shoulder Press (8,8,6)
    Dumbell Lateral Raise (8,8)
    Dumbell Front Raise (8,8,6)
    Barbell Shrug (10,10,10)
    Barbell Shrug Behind Back (10,10,10)
    One Arm Cable Tricep Pushdown (8,8,6)
    One Arm Cable Tricep Extension (8,8,6)
    Dumbell Lying Tricep Extension (8,8,6)

    Tuesday: Back, Biceps, Legs
    T-Bar Row (8,8,6)
    One Arm Dumbell Row (8,8,6)
    Wide-Grip Lat Pulldown (10,10,8)
    V-Bar Pulldown (10,10,8)
    Barbell Curl (8,8,6)
    Preacher Curl (8,8,6)
    Alternate Dumbell Curl (8,8)
    Power Clean (10,8,8,6,4)
    Deadlift (8,8,6)
    Dumbell Lunges (8,8,8)
    Quad Extensions (10,10,8)
    Hamstring Curl (10,10,8)
    Calf Raises on Leg Press (12,10,10,8)
    Seated Calf Raise (12,12,10)

    Wednesday: Rest

    Thursday: Chest, Shoulders, Triceps
    Dumbell Bench Press (10,8,8,6)
    Dumbell Incline Bench Press (8,8,6)
    Dumbell Decline Bench Press (8,8,6)
    Cable Fly (10,10)
    Cable Incline Fly (10,10)
    Barbell Shoulder Press (8,8,6)
    Reverse Flys (10,10,10)
    Dumbell Front Push (8,8,6)
    Dumbell Upright Row (8,8,6)
    Barbell Shrug (10,10,10)
    Barbell Shrug Behind the Back (10,10,10)
    Skull Crushers (8,8,6)
    Dumbell Overhead Tricep Extension (8,8,6)
    Overhead Rope Tricep Extension (8,8,6)

    Friday: Legs, Back, Biceps
    Leg Press (8,8,6)
    Barbell Squat (10,8,8,6,4)
    Sumo Deadlift (8,8,6)
    Dumbell Lateral Squat (8,8,6)
    Calf Raise on Leg Press (12,10,10,8)
    Seated Calf Raise (12,12,10)
    Weighted Pull Ups (8,8,6)
    One Arm Dumbell Row (8,8,6)
    Cable Seated Row (8,8)
    Underhand Lat Pulldown (10,10,8)
    Alternate Seated Hammer Curl (8,8,6)
    One Arm Dumbell Preacher Curl (8,8,6)
    Concentration Curl (8,8,6)

    It seems like a lot but hey, I want to be solid.
    What are you training for? This seems way too Hypertrophy based and even for a bodybuilder this isn't a great routine you need to add in strength days (lower reps, more sets, higher weight) to progress as fast as possible.
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  7. #7
    College Football IT LuckSide's Avatar
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    Originally Posted by Pazzoman View Post
    How Does This Sound?:

    Monday:
    Barbell Bench Press (10,8,8,6)
    Barbell Incline Bench Press (8,8,6)
    Dumbell Fly (8,8)
    Dumbell Incline Fly (8,8)
    Dumbell Arnold Press (8,8,6)
    Dumbell Shoulder Press (8,8,6)
    Dumbell Lateral Raise (8,8)
    Dumbell Front Raise (8,8,6)
    Barbell Shrug (10,10,10)
    Barbell Shrug Behind Back (10,10,10)
    Dumbell Lying Tricep Extension (8,8,6)

    Tuesday: Back, Biceps, Legs
    T-Bar Row (8,8,6)
    One Arm Dumbell Row (8,8,6)
    Barbell Curl (8,8,6)
    Alternate Dumbell Curl (8,8)
    Power Clean (10,8,8,6,4)
    Deadlift (8,8,6)
    Dumbell Lunges (8,8,8)
    Quad Extensions (10,10,8)
    Hamstring Curl (10,10,8)
    Seated Calf Raise (12,12,10) (I might be able to do this, have to see if bench has this)

    Weds- Rest

    Thursday: Chest, Shoulders, Triceps
    Dumbell Bench Press (10,8,8,6)
    Dumbell Incline Bench Press (8,8,6)
    Barbell Shoulder Press (8,8,6)
    Reverse Flys (10,10,10)
    Dumbell Upright Row (8,8,6)
    Barbell Shrug (10,10,10)
    Barbell Shrug Behind the Back (10,10,10)
    Skull Crushers (8,8,6)
    Dumbell Overhead Tricep Extension (8,8,6)

    Friday: Legs, Back, Biceps

    Barbell Squat (10,8,8,6,4)
    Sumo Deadlift (8,8,6)
    Dumbell Lateral Squat (8,8,6)
    Seated Calf Raise (12,12,10)
    One Arm Dumbell Row (8,8,6)
    Alternate Seated Hammer Curl (8,8,6)
    Concentration Curl (8,8,6)

    How does this sound? The exercise that arent thier are ones that I cant perform with my set up , also thier are some exercises I will try however may be impossible due to minor shoulder dystocia.

    What about saturday and sunday? Since Im trying to get stronger for football...should I do more specific workouts...according to coach...squats, deadlifts, power cleans.

    Also I noticed that I have never endured such many exercise in one session, do you take slight rests between sets or exercise

    Also how would you determine increasing weights?

    Thanks look forward to your response!
    Looks pretty good to me. My program is geared towards size and strength so if you want to put on both it works wonders. Saturday and Sunday are rest days as well, it is a heavy program so it is nice to let the body recover a day or two. If you would like try to throw some weighted ab exercises in on one or two of your off days. You need a strong core, otherwise you will just snap in half lol. I usually take between a 2-3 minute rest between sets, otherwise you will burn yourself out rather quickly. Once you complete each rep of each set for a certain exercise you will move up weight the next workout you do that exercise. You will probably get some solid strength gains right off the bat, but make sure you are eating enough!
    College Football Training Log - http://forum.bodybuilding.com/showthread.php?t=152135513

    Maxs:
    Barbell Bench Press - 295 lbs
    Squat - 455 lbs
    Deadlift - 425 lbs
    Hang Clean - 270 lbs
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  8. #8
    College Football IT LuckSide's Avatar
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    Originally Posted by LiftNPlay View Post
    What are you training for? This seems way too Hypertrophy based and even for a bodybuilder this isn't a great routine you need to add in strength days (lower reps, more sets, higher weight) to progress as fast as possible.
    I am training for football. I am playing at Iowa State or Madison if I still have enough eligibility. My program is geared towards strength and size because I needed both. I was only 180 lbs back in April and now I am up to 202 will amazing strength gains.
    College Football Training Log - http://forum.bodybuilding.com/showthread.php?t=152135513

    Maxs:
    Barbell Bench Press - 295 lbs
    Squat - 455 lbs
    Deadlift - 425 lbs
    Hang Clean - 270 lbs
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  9. #9
    Registered User Pazzoman's Avatar
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    Ok probably I will try throwing in some core exercises for the weekend, also which sticky should I read to figure out how much protein and other things I would need to help with recovery?
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  10. #10
    College Football IT LuckSide's Avatar
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    http://www.bodybuilding.com/fun/bbprotein.htm This will show you how much protein you should be getting. I'd also recommend getting potassium from something like bananas. It will help with soreness.
    College Football Training Log - http://forum.bodybuilding.com/showthread.php?t=152135513

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  11. #11
    Registered User Pazzoman's Avatar
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    Hey thanks will look up protein now. I bought a barbell with weights for $200 from Dicks....cant beat a 7 foot barbell, with clips and 300 pounds of total weight.

    All I have is just the barbell, will be ordering the bench, dumbells and squat rack. I already know what squat rack and dumbells I will be buying however Im having a hard time finding an incline bench for cheap that will be able to be used for benching. Any ideas?

    Also for now since I cant do exercises that require a bench and dumbells, anyway I could just use the barbell...or just the weights?
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  12. #12
    College Football IT LuckSide's Avatar
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    There are benches that are adjustable. You might want to look into one of those as it may be cheaper than getting 2 separate ones. For now you could use the barbell with weights on it for some of the stuff.
    College Football Training Log - http://forum.bodybuilding.com/showthread.php?t=152135513

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    Hang Clean - 270 lbs
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