College Football Workout

[Dirty Workout]

Ok guys here we go:
This is the first 4 week section of the workout. Some of the reps and some of the exercises change in the second 4 weeks. I have had to take a huge ego break just to lower the weight so I can do these rep ranges. This workout will kick your ass something nasty.

Monday:
Power Cleans: 2x7,4x6 Gradual Increases
Squats: 2x10,4x8 Gradual Increases
Leg Curls: 3x10
Bench: 2x10, 5x8
Military Press: 3x10
Lat Pulldowns/Bentowver rows(Both): 3x10
Triceps: 3x10
Abdominals: 2 exercises 4 sets

Wednesday
Hang Cleans: 2x7,4x6 Gradual Increases
Front Squats: 2x10,4x8 Gradual Increases
Leg Curls: 3x10
Incline Press: 2x10, 5x8
Military Press: 3x10
Lat Pulldowns/Bentowver rows(Both): 3x10
Triceps: 3x10
Abdominals: 2 exercises 4 sets

Friday
Power Cleans: 2x7,4x6 Gradual Increases
Squats: 2x10,4x8 Gradual Increases
Leg Curls: 3x10
Close-grip Bench: 2x10, 5x8
Military Press or Upright row: 3x10
Lat Pulldowns/Bentowver rows(Both): 3x10
Triceps: 3x10
Abdominals: 2 exercises 4 sets

Holy shit that sounds brutal. Do you go to failure every set?

 

[Shades McCool]

No I do the rep ranges listed.

 

[erickthegreat11]

No deadlift, no rows?

 

[Shades McCool]

You can do bent over rows on friday.

 

[NWinters]

no need for deads, cleans build more power believe it or not.

 

[ffknight84]

ye when i played football at my school our core exercises were incline bench squat and power clean, i forgot what we did each day exactly but it seemed like 2 days a week was upper and 2 were lower. The exercises revoled around them, it would take anywheres from 60-90 inutes to complete depending on how fast you were.