this logs exactly how it sounds. My quest to get back into football. I had a scholarship to play out of highschool, tore up my knee, and never played a down.
Now after a year and a half of being dormant, my fire has been re-lit. I've got a plan, i'm working on a diet, and here's my first training split back.
The goal right now is strength.
Monday: Quads/Hams
• Squats 5 sets of 6
• Leg Curls 4 sets of 8
• Leg Extensions 4 sets of 8
• Abs
Tuesday: Back/Calves
• Deadlifts 5 sets of 6
• Shrugs 5 sets of 6
• Toe Raises (5 sets of 12 reps)
Hyper Extensions
Power Cleans 5 sets of 8
Wednesday: OFF
Thursday: Back/Biceps
• Front Lat Pulldowns 4 sets of 8
• T-Bar Rows-Close Grip 5 sets of 6
• Close Grip Pulldowns 4 sets of 8
• T-Bar Rows-wide grip 5 sets of 6
• Reverse E-Z bar curls- 3 sets of 12
• Abs
Friday: Chest/Triceps
• Flat Bench Dumb Bell Presses 5 sets of 6
• Incline Dumbbell Presses 4 sets of 8
• Dips 3 sets of max
• Tricep Presses 4 sets of 8
• Toe Raises (5 sets of 12 reps)
Saturday: OFF
Sunday: OFF
Now after a year and a half of being dormant, my fire has been re-lit. I've got a plan, i'm working on a diet, and here's my first training split back.
The goal right now is strength.
Monday: Quads/Hams
• Squats 5 sets of 6
• Leg Curls 4 sets of 8
• Leg Extensions 4 sets of 8
• Abs
Tuesday: Back/Calves
• Deadlifts 5 sets of 6
• Shrugs 5 sets of 6
• Toe Raises (5 sets of 12 reps)
Hyper Extensions
Power Cleans 5 sets of 8
Wednesday: OFF
Thursday: Back/Biceps
• Front Lat Pulldowns 4 sets of 8
• T-Bar Rows-Close Grip 5 sets of 6
• Close Grip Pulldowns 4 sets of 8
• T-Bar Rows-wide grip 5 sets of 6
• Reverse E-Z bar curls- 3 sets of 12
• Abs
Friday: Chest/Triceps
• Flat Bench Dumb Bell Presses 5 sets of 6
• Incline Dumbbell Presses 4 sets of 8
• Dips 3 sets of max
• Tricep Presses 4 sets of 8
• Toe Raises (5 sets of 12 reps)
Saturday: OFF
Sunday: OFF