"High weight low reps" 90-180 second rest.

Note: I do Football weight lifting warm up before I do all my workouts it takes 10-20 minutes for me to get warmed up + stretching ALWAYS AN IMPORTANT TASK! It consists of a 45LB weight and I never set it down until my warm up is done. Any questions just let me know. Dedication. If you do plan on using my workout "Which no one really would want to I don't know more for football/basketball" please give me credit. Thanks! enjoy.



Monday - Chest / Triceps

Bench - 4x6-8
Incline - 4x6-8
Cable Flies - 4x6-8
Cable Crossover bottom - 4x6-8
**Mix ups when I want to change things with chest
DB Press - 4x6-8
DB Incline Hammer Press - 4-6-8
PecDec - 4x6-8
Dips weighted or non - 4x10
Tricep Extension - 4x8
DB Tricep Overhead Push up - 4x8
Narrow Grip Bench Press - 4x8


Tuesday - Off
Football/Basketball Training Day = Abs, SPARQ


Wednesday - Back / Bicep

Lat Pull Down - 4x7
Seated Row - 4x8
Pull down - 4x8
Double Handed Row - 4x8
**BB Row 4x8
Cross Chest Curl - 4x7
Hammer Curl - 4x7
Seated Curl w/ Twist - 4x8
BB Curl - 4x6
**Narrow Pull Ups - 4x8


Thursday - Off
Football/Basketball Training Day = Abs, SPARQ, Forearm, Neck


Friday - Legs

Pre-Leg Football/Basketball Warm-up

BB Squat - 3x8
Leg Extension - 3x8
Calf Raise - 3x8
1 Legged Squat - 3x8
Hang/Power Clean - 3x6
**Leg Press - 3x8


Saturday - Off
Football/Basketball Training Day = Abs, SPARQ, Forearm, Neck


Sunday - Shoulders

Front Lateral Raise - 3x6
Side Lateral Raise - 3x6
Side P90x Plank Raisies - 3x6
Seated DB Military Press - 3x6
**Olympic Overhead Press - 3x6
DB/BB Shoulder Shrugs - 3x8-10