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Treino de Futebol Fora de Temporada
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Monday Exercise Sets Reps Jumping Jacks 1 1 Min High Knees 1 1 Min Air Squat 1 1 Min Burpees 1 1 Min Reverse Crunch 1 14 Alternate V Twist 1 8 Each Side Superdogs 1 10 Box Jumps 2 5 Step Up Jumps 2 10 Superset Hang Clean 4 5 Incline Bench Press 4 10, 9, 8, 5 Superset Inverted Row (w/ 5 Secs Negative) 3 6, 6, 5 Dumbbell Split Squat 3 8 Each Leg Superset Front Press 3 10 One Arm Dumbbell Row 3 10 Each Arm Superset Lateral Raises 3 10 Machine Hamstring Curls 3 10 Day 2 Exercise Sets Reps Jumping Jacks 1 1 Min High Knees 1 1 Min Air Squat 1 1 Min Burpees 1 1 Min Side Plank 1 30 Secs Each Side Plank 1 30 Secs 1 Leg Hurdle Hops 2 5 Lateral Step Up Jumps 2 8 Superset Front Squats 4 10 Dips 4 8, 7, 6, 5 Superset Chin Ups 3 5, 4, 3 Dumbbell Lunges 3 20 Superset One Arm Lat Pulldowns 3 8 Each Arm Push Ups (w/ 3 Secs Negative) 3 14, 12, 12 Superset Partner Hamstring Curls 3 5, 4, 3 Skullcrushers 3 10 Day 3 Exercise Sets Reps Jumping Jacks 1 1 Min High Knees 1 1 Min Air Squat 1 1 Min Burpees 1 1 Min Alternate V Twist 1 14 Bent Leg Trunk Twist 1 12 Hurdle Hops 2 5 Lateral Hurdle Hops 2 10 Superset Overhead Snatch 4 5 Bench 4 10, 8, 6, 5 Superset Dumbbell Lateral Squat 3 20 Wide Grips Pulldowns 3 10 Superset Dumbbell Bench Press 3 10 Machine Lat Pulldown 3 10 Superset One Legged “Bucks” 3 7 Each Leg Lateral Lunges 3 20 MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools DOMINATE THE COMBINE: COMPLETE OFF SEASON FOOTBALL WORKOUT Shock your strength coaches, dominate your competition, and get ready to hoist that championship trophy with this complete off- season football workout! Link to Workout: https://www.muscleandstrength.com/ workouts/offseason-football-workout Main Goal: Sports Performance Training Level: Beginner Program Duration: 12 Weeks Days Per Week: 3 Days Time Per Workout: 60-75 Mins Equipment: Barbell, Bodyweight, Cables, Dumbbells, Machines Author: Reggie Johal https://www.muscleandstrength.com/exercises/bodyweight-squat.html https://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.html https://www.muscleandstrength.com/exercises/high-inverted-row.html https://www.muscleandstrength.com/exercises/one-leg-dumbbell-squat-aka-bulgarian-squat.html https://www.muscleandstrength.com/exercises/military-press.html https://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.html https://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html https://www.muscleandstrength.com/exercises/leg-curl.html https://www.muscleandstrength.com/exercises/bodyweight-squat.html https://www.muscleandstrength.com/exercises/side-hover.html https://www.muscleandstrength.com/exercises/hover.html https://www.muscleandstrength.com/exercises/front-squat.html https://www.muscleandstrength.com/exercises/chest-dip.html https://www.muscleandstrength.com/exercises/chin-up.html https://www.muscleandstrength.com/exercises/dumbbell-lunge.html https://www.muscleandstrength.com/exercises/push-up.html https://www.youtube.com/watch?v=CdqszHmb_2Q https://www.muscleandstrength.com/exercises/lying-tricep-extension.html https://www.muscleandstrength.com/exercises/bodyweight-squat.html https://www.muscleandstrength.com/exercises/barbell-bench-press.html https://www.muscleandstrength.com/exercises/dumbbell-side-lunge.html https://www.muscleandstrength.com/exercises/lat-pull-down.html https://www.muscleandstrength.com/exercises/dumbbell-bench-press.html https://www.youtube.com/watch?v=dSzk5fQ49XA https://www.muscleandstrength.com/exercises/bodyweight-side-lunge.html https://www.muscleandstrength.com/workouts/offseason-football-workout https://www.muscleandstrength.com/workouts/offseason-football-workout
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