As of 9/19/12 I began this 3 month sport specific workout for football players. I love the use of olympic lifts!

http://breakingmuscle.com/sport-specific/sport-specific-football-week-1-day-1 

http://www.bodybuildingpro.com/3split1.html

3-day Training Split

After the 12 week Training

10 min Warm Up on Treadmill

Injury Prevention tip: Rotater Cuff Warm Up - 2 sets of 12 reps, rest elbow on surface to keep form tight

Decline Bench Press: 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)

Dorian's Tips: The Decline Bench Press is the most effective pec exercise.
Dorian Yates' Blood And Guts Episode 1: Chest/Biceps Workout


Incline Dumbbell Press (45 degree incline): 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)

Dorian's Tips: Lower weight slowly, explode up.

Flat Bench Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

5 min rest

Dumbbell Concentration Curl: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets

Dorian's Tips: Squeeze at top.

Straight Bar Curl: 1 set of 6-8 reps to failure, desired weight



Dorian Yates' Blood And Guts Episode 2: Back Workout
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Dumbbell Pullover: 2 warm up sets 10-12 reps, 1 working set of 8-10 reps to failure,desired weight (increase weight between sets)

Dorian's Tips: Dumbbell Pullover Isolates only Lats.

1 min rest

Close-Grip Pulldown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

1 min rest

One-Arm Row (each arm): 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

1 min rest

Wide-Grip Cable Row: 1 warm up set 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between reps)

Dorian's Tips: Only use straps when grip fails.

1 min rest

Barbell Deadlifts: 1 warm up set of 10-12 reps, 1 working set 8-10 reps to failure, desired weight (1 min rest between reps)




Dorian Yates' Blood And Guts Episode 4: Delts/Triceps Workout
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Dumbbell Shoulder Press: 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Don't lock elbows at the top. Keep dumbbells apart. Don't over-stretch, lower dumbbells to delts.

1 min rest

Side Lateral Raise: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Change order of shoulder exercises.

Dorian's Tips: Half reps push to failure when it's hard to spot.

1 min rest

Low-Pulley Delt Raise: 1 set of 6-8 reps to failure, each arm

Dorian's Tips: Have partner lift weight to exhaust negative.

1 min rest

Reverse Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Pull elbows forward to isolate rear delts.

5 min rest - Recuperate and mentally prepare.

Triceps Pushdown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Push bar in towards the body. Stagger feet to keep balance.

1 min rest

Lying Triceps Extensions: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Don't pull bar forward to keep triceps engaged.

Seated Triceps Press: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)



Dorian Yates' Blood And Guts Episode 5: Legs Workout
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10 min Cardio Warm Up

Stretching

Lower Back Stretch: 1 set of 6 reps, each side
Hamstring stretch (keeping legs straight): 1 set of 6 reps
Glute stretch: 1 set of 6 reps

Dorian's Tips: Active stretching doesn't weaken muscles.

Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)

1 min rest

Leg Press: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight ( 1 min rest between sets)

Dorian's Tips: True failure means mental failure.

1 min rest

Hack Squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight ( 1 min rest between sets)

Dorian's Tips: Moderate Stance. Squat below parallel.

5 min rest. Recuperate and mentally prepare.

Seated Hamstring Curl: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Have partner lift weight to exhaust negative.

1 min rest

Stiff-Legged Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Only lower as far as a straight b