which one of theese would help me further myself into getting a football career? i play halfback and linebacker. and also get me pretty big at the same time. or muscular. ive been lifting since middle of summer but not really on a schedule just do what i wanted to. i just turned 15 and my goal is to play college football so i have a few years left before that so i have time.
workout ruitine #1 mark ciaks plan-
MONDAY:
Bench press 3x10
Incline 4x3
Barbell curl 3x10
Shrugs 3x10
Lat Pulldown 3x10
Close-grip bench 3x5
Dumbbell rows 3x10
T-bar rows 3x5
3-way dumbbell raises 3x10
Wrist curls 3x10
This would be the heavy day for bench and the light day for incline. The bench should start off with a weight you can handle for 10 good reps(but you should feel like you can get more). The second set should be harder after you add more weight and the last set add even more weight and fail at ten. The key is to add weight ever time. The Incline is the same but on this day you do not want to go to total failure. Switch it up on Thursday so that on incline you will fail on your last set and bench should be done with lighter weights. All the exercises are the same on Thursday.
TUESDAY:
Squat 5x3
Power Clean 4x3
Snatch 3x5
Ground Base Jammer 3x5
Stiff Legged deadlifts 3x5
Leg extensions 3x10
Leg curl 3x10
Calf Raises 3x10
4-way neck 4x15
On this day and Friday you will perform the core lifts, however, on Friday you will want to substitute squats with box squats and power clean with hang clean. The squats should be your really heavy core lift on Tuesday and on Friday your box squats should be about 60% of your max moving up to 80% by the last set. The rest of the lifts are the same.
This system will go on for 6 weeks and during that time your sets and rep will change for your core lifts and the rest of your lifts will stay the same. The changes will look like this.
Week 1 2 3 4 5 6
Bench: 3x10 3x8 4x6 5x5 5x5,5,4,3,3 Same
Incline 4x3 4x3 4x3,3,2,2 5x2 5x2 5x2
Squat 5x6,3,3,3,3 Same Same Same Same Same
Power Clean 4x3 Same 5x3 Same 5x3,3,2,2,2 Same
The box squats and the hang clean follow the reps that the exercises they are substituting for hold.
workout ruitine# 2 ripptoes starting strength-
:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Etc. For the actual workouts read below:
Workout A:
3x5 Squat
3x5 Bench Press
1x5 Deadlifts
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)
Click Here For A Printable Log Of Workout A.
Workout B:
3x5 Squat
3x5 Standing military press
3x5 Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)
and if u say the first one just bc it has more stuff u obviously dont know about what ripptoes is id like ppl that actually have some knolage of it if u say something like that. i was going to do ripptoes for 5 months then do the football rutine for 4. or should i just pick one and stick with that one for a while?
for suppliments i use- EAS 100% whey/ jack3d
Best answer:
I would suggest picking one routine and staying with it for 8 weeks. These types of workouts are great, and will produce great gains. After 8 weeks mix it up and shock your body to even more growth, explosion, and speed. Good luck with next season and stay positive.
Give your answer to this question below!
Upper Body Circuit Routine
Article by Eddie Sica
Here is a quick upper body circuit that can be performed either on it's own as an upper body workout or as part of your weekly gym routine.
First of all, and most importantly, it is advisable to warm up sufficiently and stretch. I would recommend using the cross-trainer or rower for 15 minutes as your warm up as these machine will work your upper body and mobilise the joints sufficiently for the exercises to follow.
All levels of fitness can perform these exercises as long as the gym you use has an assisted chin up/dips machine. The assisted machine is the one where you have a plate to either stand on or kneel on and can add or reduce the weight to suppot a portion of your bodyweight. This is an excellent way for you to assess your achievements as you will get stronger and fitter the more you perform these exercises and you will therefore be able to reduce the weight you place on the machine, thus lifting more of your own bodyweight until you can lift yourself up unassisted.
After your warm up and stretch, locate the machine in your gym and adjust the weight so that you can lift yourself up comfortably 10 times. Then, starting with a wide arm grip (palms outwards), perform one set of 15 pull-ups. Immediately on completion of this set, change hand settings to use the dips section and perform one set of 15 dips (with the same weight). If there isn't a dips setting then perform 15 press-ups on the floor (you can do these on your knees if you are a beginner and gradually progress to a full press-up). Then, immediately on completion of the dips or press-ups, return to the bar and perform one set of 15 close grip chin ups (palms facing inwards).
This circuit is counted as 1 set and is devised to exhaust your upper body (shoulders, back, biceps, triceps, chest) therefore, each set of 15 repetitions should leave you feeling the "burn" or "pump" in your muscles. If you do not feel this, then reduce the weight and lift more of your own bodyweight. Depending on your fitness levels, you can take a 2 minute rest or perform an easy 5 minute set on the cross trainer then repeat the circuit.
Once your fitness level permits you to achieve 3 sets of this circuit with a 5 minute cross-trainer break in between sets, the workout will take approximately 35 - 40 minutes. You can then finish off with 3 sets of stomach crunches and back extensions to work your mid section. As your strength improves, remember to reduce the assisted weight until you can perform at least 10 repetitions unassisted. I have successfully used this workout in my weekly routine achieving 3 sets of 10 repetitions (unassisted) with a 5 minute cross-trainer break in between sets within 4 weeks starting from a deconditioned state.
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