Allright, for the football players, there's two workouts here. The first one is the on-season workout, the second one is off-season. Naturally you don't want to kill yourself training in the on-season and ruin your games. If you go into a game all sore and tired, you aren't going to play well. So obviously the on-season workout has a little less and should be performed with less intensity than the off-season, which is where you should lift heavy and hard to grow for the upcoming year.





ON-SEASON FOOTBALL
DAYWORKOUT
MondayLower Body
TuesdayBack/Chest
WednesdayRest
ThursdayLower Body
FridayShoulders/Biceps/Triceps
SaturdayRest
SundayRest


Lower Body:
Leg Press: 10. 10. 10.
Squats: 10. 10. 10.
Standing Calf Raises: 20. 20.
Seated 90 degree Calf Raises 15. 15.
Leg Curls: 10. 10. 10.
Hanging Knee Raises: 15. 15.


Tuesday:
Pull Ups: X. X. X.
Dips: X. X. X.
Bench Press: 10. 10. 10.
Low Rows: 10. 10. 10.
Incline DB Press: 10. 10. 10.
Hanging Knee Raises: 15. 15.


Friday:
Tricep Pressdowns: 12. 12.
Standing Barbell Curls: 10. 10. 10. 10.
Barbell Overhead Press: 10. 10. 10.
French Press: 10. 10. 10.
DB Overhead Press: 10. 10. 10.







OFF-SEASON FOOTBALL
DAYWORKOUT
MondayPower day
TuesdayBiceps/Triceps
WednesdayRest
ThursdayQuads/Hamstrings/Calves
FridayBack/Chest/Shoulders
SaturdayRest
SundayRest


Monday:
Squats: 15. 10. 8. 8. 8.
Power Cleans: 12. 10. 8. 8. 8.
Barbell Overhead Press: 10. 10. 10. 10.
Hanging Knee Raises: 15. 15. 15.


Tuesday:
Tricep Pressdowns: 12. 12.
Dips: X. X. X. X.
Standing Barbell Curls: 8. 8. 8. 8.
French Press: 10. 10. 10.
Preacher Curls: 10. 8. 6.
Dips: X. X.
Hanging Knee Raises: 12. 12.


Thursday:
Leg Extensions: 12. 12.
Leg Curls: 12. 12.
Squats: 10. 10. 10.
Leg Press: 12. 12. 12. 12.
Seated 90 Degree Calf Raises: 15. 10. 6. 12.
Standing Calf Raises: 15. 15.
Rope Side Extention Turns (top to bottom): 20,20. 20,20. 20,20.


Friday:
Pullups: X. X. X.
Bench Press: 12. 8. 6. 4. 4.
Low Rows: 10. 8. 8.
Incline Bench Press: 10. 8. 6. 6.
Bent Over Barbell Rows: 10. 10. 10.
DB Overhead Press: 10. 10. 10.
Hanging Knee Raises: 15.