3daywholebodyfootballstrength.pdf - THE TOOLS YOU NEED TO...

Monday
Exercise Sets Reps
Squat 4 12, 10, 8, 8
Upright Row 3 8
Wide Grip Pull Up 3 Max
Incline Bench Press 4 12, 10, 10, 8
Close Grip Bench Press 3 6 - 8
Military Press 3 8
Standing Barbell Curl 3 8, 8, 6
Decline Dumbbell Sit Ups 3 Max
Wednesday
Exercise Sets Reps
Squat 4 12, 10, 8, 8
Upright Row 3 8
Wide Grip Pull Up 3 Max
Incline Bench Press 4 12, 10, 10, 8
Close Grip Bench Press 3 6 - 8
Military Press 3 8
Standing Barbell Curl 3 8, 8, 6
Decline Dumbbell Sit Ups 3 Max
Friday
Exercise Sets Reps
Squat 4 12, 10, 8, 8
Upright Row 3 8
Wide Grip Pull Up 3 Max
Incline Bench Press 4 12, 10, 10, 8
Close Grip Bench Press 3 6 - 8
Military Press 3 8
Standing Barbell Curl 3 8, 8, 6
Decline Dumbbell Sit Ups 3 Max
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