Program
Footballers Gym Workout ⚽
this workout for the gym for footballers +15 yo
❗❗You can use the weight you can lift. You do not have to follow the same weight as the workout❗
❗❗You can use the weight you can lift. You do not have to follow the same weight as the workout❗
Workout A (back & biceps)
Chin-Up
4 sets - 8-12 reps
Barbell Deadlift front view
4 sets - 8-12 reps
Dumbbell One Arm Bent-over Row
4 sets - 8-12 reps
Dumbbell Incline Biceps Curl
4 sets - 8-12 reps
Workout B (chest & shoulders)
Bench Press
4 sets - 8-12 reps
Seated Shoulder Press
4 sets - 8-12 reps
Elbow dips
4 sets - 8-12 reps
Lateral Raise
4 sets - 8-12 reps
Workout C (Legs)
Smith Squat
4 sets - 10 reps
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Dumbbell Bulgarian Split Squat
3 sets - 10 reps
Jump Squat
3 sets - 10 reps
Bodyweight Standing Calf Raise
3 sets - 20 reps
Bodyweight Wall Squat
3 sets - 15 reps
Core Circuit ( do it after every session)
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Hanging Straight Leg Raise
3 sets - 10 reps
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Weighted Russian Twist
3 sets - 50 reps
Hanging Leg Raise
3 sets - 10 reps
Warm-up (do it before every session)
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Stationary Bike Run
1 sets
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Run
1 sets
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Jumping Jack
1 sets
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High Knee Skips
1 sets
Workouts in program
Workout A (back & biceps)
4 Exercises
Workout B (chest & shoulders)
4 Exercises
Workout C (Legs)
5 Exercises
Core Circuit ( do it after every session)
3 Exercises
Warm-up (do it before every session)
4 Exercises