Football
Warm-Up
Strength Training
Upper Back
For each exercise, perform 1-3 set |
Activity | Reps | Weight |
|---|---|---|---|
| Remo inclinado con barra | 8-12 | ||
| Pullover con barra | 8-12 |
Legs
For each exercise, perform set |
Activity | Reps | Weight |
|---|---|---|---|
| Flexión de piemas en posición recostada | |||
| Extensión de piemas |
Arms
For each exercise, perform 1-3 set |
Activity | Reps | Weight |
|---|---|---|---|
| Flexiones de tríceps | 8-12 | ||
| Flexión de bíceps con barra | 8-12 |
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It is possible, using the "Quick Set System," to accomplish all of the components of the program listed above in 30-45 minutes. If a split routine is desired, the Neck, Chest, Back, and Triceps can be done in one session with the Shoulders, Hips, Legs, Low Back, and Biceps completed on alternate days. Abdominals should be completed at every workout.
