7/29/2019 21012 Summer Football Workout

1/19

Week 1Day 1

Exercise 1 2 3 4 5 6

Manual Neck Extension

3 sets x 10 reps

Barbell Back Squats4 sets x 8 reps

Power Cleans

4 sets x 6 reps

Overhead Squats

4 sets x 10 reps

Push Presses

4 sets x 8 reps

Weighted Pull-Ups

3 sets x 20, 15, 10 reps

Lateral Raises2 sets x 12 reps

Physioball Step Offs

3 sets x 10 reps

Day 2

Exercise 1 2 3 4 5 6

Barbell Bench Press

4 sets x 8 reps

Romanian Deadlifts

4 sets x 8 reps

Kettlebell/Dumbbell Swings

3 sets x 15 reps

Weighted Dips

3 sets x 6 reps

Hang High Pulls

3 sets x 12 reps

Seated Rows

3 sets x 12 reps

Weighted Back Extensions

3 sets x 15 reps

Overhead Dumbbell Extensions

2 sets x 12 reps

One Arm Dumbbell Rows

2 sets x 12 reps

Machine Chest Press

2 sets x 12 reps

Physioball Sit-Ups

3 sets x 30 reps

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50% 55% 60% 65%---- ----

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50% 60% 70% 80%----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

2/19

Day 3

Exercise 1 2 3 4 5 6

Manual Neck Extension

3 sets x 12 reps

Barbell Front Squats

4 sets x 8 reps

Barbell Deadlifts

4 sets x 8 reps

Push Jerks

4 sets x 8 reps

Barbell Lunges

3 sets x 8 reps

Dumbbell Shoulder Press

2 sets x 12 reps

Barbell Bicep Curls

2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Plank Push-Ups

3 sets x 10 reps

Day 4

Exercise 1 2 3 4 5 6

Power Cleans to Split Jerks

4 sets x 5 reps

Incline Barbell Bench Press

4 sets x 8 reps

Barbell Bench Press

3 sets x 10 reps

Dumbbell Snatch (Split Stance)

3 sets x 10 reps

Barbell Shoulder Presses

3 sets x 12 reps

Barbell Shrugs

2 sets x 10 reps

Weighted Pull-Ups

2 sets x 10 reps

Inverted Rows

2 sets x 30 seconds

Dips

2 sets x 30 seconds

Push-Ups (Classic)

2 sets x 30 seconds

Burpees

2 sets x 30 seconds

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

3/19

Week 2Day 1

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 10 reps

Barbell Back Squats4 sets

Power Cleans

4 sets x 6 reps

Overhead Squats

4 sets x 10 reps

Push Presses

4 sets x 8 reps

Weighted Pull-Ups

3 sets x 20, 15, 10 reps

Lateral Raises2 sets x 12 reps

Physioball Step Offs

3 sets x 10 reps

Day 2

Exercise 1 2 3 4 5 6

Barbell Bench Press 60% x 8 75% x 6 80% x 4 75% x 5 ---- ----

4 sets

Romanian Deadlifts ---- ----

4 sets x 8 reps

Kettlebell/Dumbbell Swings ---- ---- ----3 sets x 15 reps

Weighted Dips ---- ---- ----

3 sets x 6 reps

Hang High Pulls ---- ---- ----

3 sets x 12 reps

Seated Rows ---- ---- ----3 sets x 12 reps

Weighted Back Extensions ---- ---- ----

3 sets x 15 reps

Overhead Dumbbell Extensions ---- ---- ---- ----2 sets x 12 reps

One Arm Dumbbell Rows ---- ---- ---- ----

2 sets x 12 reps

Machine Chest Press ---- ---- ---- ----

2 sets x 12 reps

Physioball Sit-Ups ---- ---- ----

3 sets x 30 reps

50% x 8 65% x 6 75% x 5 70% x 8---- ----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

4/19

Day 3

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 10 reps

Barbell Front Squats4 sets x 8 reps

Barbell Deadlifts

4 sets x 8 reps

Push Jerks

4 sets x 8 reps

Barbell Lunges

3 sets x 8 reps

Dumbbell Shoulder Press

2 sets x 12 reps

Barbell Bicep Curls

2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Plank Push-Ups

3 sets x 10 reps

Day 4

Exercise 1 2 3 4 5 6

Power Cleans to Split Jerks

4 sets x 5 reps

Incline Barbell Bench Press

4 sets x 8 reps

Barbell Bench Press

3 sets x 10 reps

Dumbbell Snatch (Split Stance)

3 sets x 10 reps

Barbell Shoulder Presses

3 sets x 12 reps

Barbell Shrugs

2 sets x 10 reps

Weighted Pull-Ups2 sets x 10 reps

Inverted Rows

2 sets x 30 seconds

Dips

2 sets x 30 seconds

Push-Ups (Classic)

2 sets x 30 seconds

Burpees

2 sets x 30 seconds

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60% x 8 80% x 4 75% x 6---- ---- ----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

5/19

Week 3Day 1

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 10 reps

Barbell Back Squats4 sets x 6 reps

Power Cleans

4 sets x 5 reps

Overhead Squats

4 sets x 8 reps

Push Presses

4 sets x 6 reps

Weighted Pull-Ups

3 sets x 20, 15, 10 reps

Lateral Raises2 sets x 10 reps

Dragonflags

3 sets x 8 reps

Day 2

Exercise 1 2 3 4 5 6

Barbell Bench Press

4 sets x 8, 8, 6, 6 reps

Romanian Deadlifts

4 sets x 8 reps

Kettlebell/Dumbbell Swings

3 sets x 12 reps

Weighted Dips

3 sets x 6 reps

Hang High Pulls

3 sets x 10 reps

Seated Rows

3 sets x 10 reps

Weighted Back Extensions

3 sets x 12 reps

Overhead Dumbbell Extensions2 sets x 12 reps

One Arm Dumbbell Rows

2 sets x 12 reps

Machine Chest Press

2 sets x 12 reps

Weighted Sit-Ups

3 sets x 20 reps

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50% 65% 75% 85%---- ----

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60% 75% 60% 80%---- ----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

6/19

Day 3

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 10 reps

Barbell Front Squats

4 sets x 6 reps

Barbell Deadlifts

4 sets x 6 reps

Push Jerks

4 sets x 6 reps

Barbell Lunges

3 sets x 6 reps

Dumbbell Shoulder Press

2 sets x 12 reps

Barbell Bicep Curls

2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Full Contact Twists

3 sets x 8 reps

Day 4

Exercise 1 2 3 4 5 6

Power Cleans to Split Jerks

4 sets x 5 reps

Incline Barbell Bench Press

4 sets x 8, 8, 6, 6 reps

Barbell Bench Press

3 sets x 5 reps

Dumbbell Snatch (Split Stance)

3 sets x 8 reps

Barbell Shoulder Presses

3 sets x 10 reps

Barbell Shrugs

2 sets x 10 reps

Weighted Pull-Ups

2 sets x 10 reps

Russian Twists

3 sets x 20 reps

Inverted Rows

2 sets x 30 seconds

Dips

2 sets x 30 seconds

Push-Ups (Classic)

2 sets x 30 seconds

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60% 80% 60%---- ---- ----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

7/19

Week 4Day 1

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 10 reps

Barbell Back Squats4 sets

Power Cleans

4 sets x 5 reps

Overhead Squats

4 sets x 8 reps

Push Presses

4 sets x 6 reps

Weighted Pull-Ups

3 sets x 20, 15, 10 reps

Lateral Raises2 sets x 10 reps

Dragonflags

3 sets x 8 reps

Day 2

Exercise 1 2 3 4 5 6

Barbell Bench Press

4 sets x 8, 8, 6, Max reps

Romanian Deadlifts

4 sets x 8 reps

Kettlebell/Dumbbell Swings

3 sets x 12 reps

Weighted Dips

3 sets x 6 reps

Hang High Pulls

3 sets x 10 reps

Seated Rows

3 sets x 10 reps

Weighted Back Extensions

3 sets x 12 reps

Overhead Dumbbell Extensions2 sets x 12 reps

One Arm Dumbbell Rows

2 sets x 12 reps

Machine Chest Press

2 sets x 12 reps

Weighted Sit-Ups

3 sets x 20 reps

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50% x 8 65% x 6 75% x 5 85% x 4---- ----

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60% x 8 75% x 8 85% x 6 80% x Max---- ----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

8/19

Day 3

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 10 reps

Barbell Front Squats

4 sets x 6 reps

Barbell Deadlifts

4 sets x 6 reps

Push Jerks

4 sets x 6 reps

Barbell Lunges

3 sets x 6 reps

Dumbbell Shoulder Press

2 sets x 12 reps

Barbell Bicep Curls

2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Full Contact Twists

3 sets x 8 reps

Day 4

Exercise 1 2 3 4 5 6

Power Cleans to Split Jerks

4 sets x 5 reps

Incline Barbell Bench Press

4 sets x 8, 8, 6, 6 reps

Barbell Bench Press

3 sets x 5 reps

Dumbbell Snatch (Split Stance)

3 sets x 8 reps

Barbell Shoulder Presses

3 sets x 10 reps

Barbell Shrugs

2 sets x 10 reps

Weighted Pull-Ups

2 sets x 10 reps

Russian Twists

3 sets x 20 reps

Inverted Rows

2 sets x 30 seconds

Dips

2 sets x 30 seconds

Push-Ups (Classic)

2 sets x 30 seconds

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60% 70% 80%---- ---- ----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

9/19

Week 5Day 1

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 10 reps

Barbell Back Squats4 sets x 5 reps

Power Cleans

4 sets x 5, 5, 4, 4 reps

Overhead Squats

4 sets x 8 reps

Push Presses

4 sets x 6 reps

Weighted Pull-Ups

3 sets x 20, 15, 10 reps

Lateral Raises2 sets x 10 reps

Physioball Step Offs

3 sets x 12 reps

Day 2

Exercise 1 2 3 4 5 6

Barbell Bench Press

4 sets x 6, 6, 5, 3 reps

Romanian Deadlifts

4 sets x 8 reps

Kettlebell/Dumbbell Swings

3 sets x 10 reps

Weighted Dips

3 sets x 5 reps

Hang High Pulls

3 sets x 8 reps

Seated Rows

3 sets x 8 reps

Weighted Back Extensions

3 sets x 10 reps

Overhead Dumbbell Extensions2 sets x 12 reps

One Arm Dumbbell Rows

2 sets x 12 reps

Machine Chest Press

2 sets x 12 reps

Isolated Hanging Leg Raises

3 sets x 12 reps

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65% 75% 85% 90%---- ----

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60% x 6 75% x 6 85% x 5 95% x 3---- ----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

10/19

Day 3

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 10 reps

Barbell Front Squats

4 sets x 5 reps

Barbell Deadlifts

4 sets x 5 reps

Push Jerks

4 sets x 5 reps

Dumbbell Reverse Lunges

3 sets x 6 reps

Dumbbell Shoulder Press

2 sets x 12 reps

Barbell Bicep Curls

2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Plank Push-Ups

3 sets x 12 reps

Day 4

Exercise 1 2 3 4 5 6

Power Cleans to Split Jerks

4 sets x 5, 5, 3, 3 reps

Incline Barbell Bench Press

4 sets x 6, 6, 5, 5 reps

Barbell Bench Press

3 sets x 4 reps

Dumbbell Snatch (Split Stance)

3 sets x 8 reps

Barbell Shoulder Presses

3 sets x 10 reps

Barbell Shrugs

2 sets x 8 reps

Weighted Pull-Ups

2 sets x 20 repsWeighted Sit-Ups

3 sets x 25 reps

Russian Twists

3 sets x 25 reps

Inverted Rows

2 sets x 30 seconds

Dips

2 sets x 30 seconds

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60% x 4 80% x 4 90% x 4---- ---- ----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

11/19

Week 6Day 1

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 10 reps

Barbell Back Squats4 sets x 5 reps

Power Cleans

4 sets x 5, 5, 4, 4 reps

Overhead Squats

4 sets x 8 reps

Push Presses

4 sets x 6 reps

Weighted Pull-Ups

3 sets x 20, 15, 10 reps

Lateral Raises2 sets x 10 reps

Physioball Step Offs

3 sets x 12 reps

Day 2

Exercise 1 2 3 4 5 6

Barbell Bench Press

4 sets x 6, 6, 4, 4 reps

Romanian Deadlifts

4 sets x 8 reps

Kettlebell/Dumbbell Swings

3 sets x 10 reps

Weighted Dips

3 sets x 5 reps

Hang High Pulls

3 sets x 8 reps

Seated Rows

3 sets x 8 reps

Weighted Back Extensions

3 sets x 10 reps

Overhead Dumbbell Extensions2 sets x 12 reps

One Arm Dumbbell Rows

2 sets x 12 reps

Machine Chest Press

2 sets x 12 reps

Isolated Hanging Leg Raises

3 sets x 12 reps

65% x 5 75% x 5 85% x 5 80% x 5---- ----

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60% x 6 75% x 6 85% x 4 90% x 4---- ----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

12/19

Day 3

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 10 reps

Barbell Front Squats

4 sets x 5 reps

Barbell Deadlifts

4 sets x 5 reps

Push Jerks

4 sets x 5 reps

Dumbbell Reverse Lunges

3 sets x 6 reps

Dumbbell Shoulder Press

2 sets x 12 reps

Barbell Bicep Curls

2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Plank Push-Ups

3 sets x 12 reps

Day 4

Exercise 1 2 3 4 5 6

Power Cleans to Split Jerks

4 sets x 5, 5, 3, 3 reps

Incline Barbell Bench Press

4 sets x 6, 6, 5, 5 reps

Barbell Bench Press

3 sets

Dumbbell Snatch (Split Stance)

3 sets x 8 reps

Barbell Shoulder Presses

3 sets x 10 reps

Barbell Shrugs

2 sets x 8 reps

Weighted Pull-Ups

2 sets x 20 reps

Weighted Sit-Ups

3 sets x 25 reps

Russian Twists

3 sets x 25 reps

Inverted Rows

2 sets x 30 seconds

Dips

2 sets x 30 seconds

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60% x 5 60% x 8 60% x 10---- ---- ----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

13/19

Week 7Day 1

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 8 reps

Barbell Back Squats5 sets x 3 reps

Barbell Shoulder Presses

3 sets x 8, 6, 4 reps

Dumbbell Snatch (Split Stance)

3 sets x 8, 6, 4 reps

Kettlebell/Dumbbell Swings

3 sets x 15, 12, 10 reps

Overhead Squats

3 sets x 8 reps

Weighted Pull-Ups3 sets x 5 reps

Barbell Bicep Curls

3 sets x 8 reps

Arnold Dumbbell Presses

2 sets x 12 reps

Leg Presses

2 sets x 12 reps

Cable Wood Choppers

3 sets x 15 reps

Day 2Exercise 1 2 3 4 5 6

Barbell Bench Press

5 sets x 5, 5, 2, 2, 2 reps

Power Cleans

4 sets x 3 reps

Hang High Pulls

4 sets x 3 reps

Skull Crushers3 se s x 5 reps

Seated Rows

3 sets x 8 reps

Weighted Back Extensions3 se s x 12 reps

Incline Dumbbell Bench Press

2 sets x 12 reps

Lying T-Bar Rows

2 sets x 12 reps

Full Contact Twists

3 sets x 10 reps

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55% x 3 70% x 3 75% x 3 85% x 3 95% x 3----

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65% x 5 75% x 5 80% x 2 85% x 2 95% x 2----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

14/19

Day 3

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 8 reps

Barbell Front Squats

4 sets x 4 reps

Barbell Deadlifts

4 sets x 4 reps

Push Presses

4 sets x 4 reps

Romanian Deadlifts

4 sets x 4 reps

Barbell Lunges

3 sets x 8 reps

Hang High Pulls

3 sets x 8 reps

Front Dumbbell Raises

2 sets x 12 reps

Hammer Curls

2 sets x 12 reps

Standing Barbell Calf Raises

2 sets x 12 reps

Physioball Step Offs

3 sets x 15 reps

Day 4

Exercise 1 2 3 4 5 6

Power Cleans to Split Jerks

10 sets x 3 reps

Incline Barbell Bench Press

4 sets x 3 reps

Barbell Bench Press

3 sets x 3 reps

One Arm Dumbbell Rows

3 sets x 5 reps

Burpee into Pull-Ups

3 sets x 10 reps

Barbell Shrugs

3 sets x 8 reps

Planks

3 sets x 60 seconds

Inverted Rows

2 sets x 45 seconds

Push-Ups (Classic)

2 sets x 45 seconds

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

15/19

Week 8Day 1

Exercise 1 2 3 4 5 6

Barbell Back Squats

5 sets x 5, 4, 3, 2, 2 reps

Power Cleans4 sets x 4 reps

Overhead Squats

2 sets x 10 reps

Romanian Deadlifts

3 sets x 8 reps

Dumbbell/Barbell Split Squats

3 sets x 8 reps

Dumbbell Shoulder Press

3 sets x 8 reps

Barbell Shrugs2 sets x 8 reps

Hang High Pulls

2 sets x 8 reps

Walking Dumbbell Lunges

2 sets x 20 yards

Weighted Sit-Ups

3 sets x 30 reps

Day 2

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 8 reps

Barbell Bench Press

4 sets x 8, 6, 4, 2 reps

One Arm Dumbbell Rows

4 sets x 8 reps

Weighted Dips

4 sets x 6 reps

Weighted Pull-Ups

4 sets x 6 reps

Skull Crushers3 sets x 10 reps

Dumbbell Snatch

3 sets x 6 reps

Tricep Rope Pulldowns

2 sets x 12 reps

Physioball Sit-Ups

3 sets x 40 reps

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60% x 5 75% x 4 85% x 3 90% x 2 95% x 2----

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60% x 8 75% x 6 85% x 4 80% x 4---- ----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

16/19

Day 3

Exercise 1 2 3 4 5 6

Push Jerks

4 sets x 5 reps

Overhead Squats

2 sets x 12 reps

Barbell Front Squats

3 sets x 5 reps

Standing Upright Barbell Rows

3 sets x 8 reps

Barbell Lunges

2 sets x 8 reps

Barbell Deadlifts

3 sets x 12 reps

* T s s to e pa re w t We g te Bac

Extensions

Weighted Back Extensions3 sets x 8 reps

Front Plate Raises

2 sets x 10 reps

Cable Wood Choppers

3 sets x 20 reps

Day 4

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 8 repsOlympic Complex

3 sets x 5 reps

Incline Barbell Bench Press

3 sets x 5 reps

Medicine Ball Plyo Push-Ups

3 sets x 6 reps

Power Cleans

3 sets x 8 reps

Close Grip Barbell Bench Press

3 sets x 10 reps

Lateral Raises

3 sets x 20 reps

Burpee into Pull-Ups

3 sets x 6 reps

Skull Crushers

3 sets x 8 reps

Hanging Leg Raises

3 sets x 20 reps

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

17/19

Week 9Day 1

Exercise 1 2 3 4 5 6

Barbell Back Squats

5 sets x 5, 4, 3, 2, 1 reps

Power Cleans4 sets x 4 reps

Overhead Squats

2 sets x 10 reps

Romanian Deadlifts

3 sets x 6 reps

Dumbbell/Barbell Split Squats

3 sets x 6 reps

Dumbbell Shoulder Press

3 sets x 6 reps

Barbell Shrugs2 sets x 6 reps

Hang High Pulls

2 sets x 8 reps

Walking Dumbbell Lunges

2 sets x 20 yards

Plank Push-Ups

3 sets x 15 reps

Day 2

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 8 reps

Barbell Bench Press

4 sets x 5, 4, 3, 2 reps

One Arm Dumbbell Rows

4 sets x 6 reps

Weighted Dips

5 sets x 5 reps

Weighted Pull-Ups

5 sets x 5 reps

Skull Crushers3 sets x 8 reps

Dumbbell Snatch

3 sets x 4 reps

Tricep Rope Pulldowns

2 sets x 8 reps

Weighted Sit-Ups

3 sets x 30 reps

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60% x 5 75% x 2 85% x 3 95 x 2 95 x max----

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

18/19

Day 3

Exercise 1 2 3 4 5 6

Push Jerks

4 sets x 3 reps

Overhead Squats

2 sets x 10 reps

Barbell Front Squats

3 sets x 4 reps

Standing Upright Dumbbell Rows

3 sets x 6 reps

Barbell Lunges

2 sets x 8 reps

Barbell Deadlifts

3 sets x 10 reps

Weighted Back Extensions

3 sets x 8 reps

Front Plate Raises

2 sets x 8 reps

Russian Twists

3 sets x 30 reps

Day 4

Exercise 1 2 3 4 5 6

Neck Extension Machine

3 sets x 8 reps

Olympic Complex

3 sets x 5 reps

Incline Barbell Bench Press

3 sets x 5 reps

Medicine Ball Plyo Push-Ups

3 sets x 6 reps

Power Cleans

3 sets x 5 reps

Close Grip Barbell Bench Press

3 sets x 10 reps

Lateral Raises

3 sets x 20 reps

Burpee into Pull-Ups

3 sets x 10 reps

Skull Crushers

3 sets x 6 reps

Full Contact Twists

3 sets x 15 reps

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is important to point out that NCAA rules prohibit any required program in the off-season. Any documentation of your workouts, strength gains, etsolely for your benefit and will not be submitted to the coaching staff.

7/29/2019 21012 Summer Football Workout

19/19

Week 10Day 1

Exercise 1 2 3 4 5 6

Barbell Back Squats

5 sets

Dumbbell Shoulder Press3 sets x 6 reps

Barbell Shrugs

2 sets x 6 reps

Hang High Pulls

2 sets x 8 reps

Walking Dumbbell Lunges

2 sets x 20 yards

Day 2

Exercise 1 2 3 4 5 6Barbell Bench Press

4 sets x 5, 4, 4, 3 reps

Weighted Dips

5 sets x 5 reps

Weighted Pull-Ups

5 sets x 5 reps

Skull Crushers

3 sets x 8 reps

Weighted Sit-Ups

3 sets x 30 reps

50% x 8 65% x 5 75% x 5 90% x 3 75% x 5----

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