[j0sh710]

I am having the biggest problem figuring out how to slit up my routine because i have football every day of the week. We are required to do certain lifts on certain days but after we do them we can lift what ever keep in mind i have weights at home so i am can do stuff here also.

Monday:
Towel Bench
Box Squat

Tuesday:
Cardio (usually jump rope, sprinting down hallway, box jumping, and something with bands)

Wednesday:
Power Clean
Deadlift

Thursday:
Cardio

Friday:
Bench
Squat

Now what i am trying to figure out is what muscle groups i should work on my own example: (monday: chest & back) i am not sure how i should do this.

[BigPoppaSnake]

Depends what you want to improve

[j0sh710]

I am trying to improve all my lifts and get leaner.

[MikeNYY420]

What I do is chest and tris one day back shoulders,traps and biceps day 2 and legs day 3. Abs everyday and calves everyday. I'm not should how that fits into your football schedule though.

[j0sh710]

ya that might work good

[BigPoppaSnake]

Originally Posted by j0sh710

I am trying to improve all my lifts and get leaner.

You need to lift heavy to make gains. And from what I see regiment, you are excluding some bicep and tricep and lat exercises. You get lean by fixing your diet.

[under construction]

Originally Posted by BigPoppaSnake

You need to lift heavy to make gains. And from what I see regiment, you are excluding some bicep and tricep and lat exercises. You get lean by fixing your diet.

wed seems to be his back day. maybe throw in bis and tris at home pick a day. how long have you been training josh

[j0sh710]

i have been training for almost a year, i think i lack most in legs and back because it a muscle group i carried little about in the beginning so now i want to get those a improved.]

ya i kno lift heavy to get bigger and i know about the diet also am going to throw in some slow cardio like 30min-1 hour on tredmil around 3-4 mph.

the lifts i listed is not what i only do its what i am required to do on those days.

[under construction]

this required routine will build a hell of a base can you show us sets and rep buddy

[j0sh710]

Originally Posted by under construction

this required routine will build a hell of a base can you show us sets and rep buddy

what you want my maxes?

well the ones i know are somthing like.

Bench: 185 x1
Clean: 165 x?
Squat: 225x5 weak
Deadlift: 300 x? i am not sure about my clean and deadlift reps so i will find out next time i max.

Weight: 168 pounds

i am unsure about body fat but i want to bring it done into single digits.

[MikeNYY420]

So what's your routine other than just what your required to do?

[j0sh710]

I kinda mix it up like every week but here is what i do sometimes.

ok monday: chest & back
towel bench
box squat
Incline dumbell press
dumbell flys
bent over rows
low row
cable pull down

wednesday: bicep & tricep
Clean
deadlift
hammers
ez bar curls
straight bar curls
skull crushers
dumbell kickbacks
tricep extension

friday: forarms, shoulders, traps, abs
bench
squat
dumbell press
shoulder raises
shurgs
weighted decline sits ups
then i do another random ab workout

I don't do to much legs on my own because there dead every day from the workouts i do in football and i have a running day the next day so i want to be able to still run lol.


reps: 6-8 keep in mind i always do a diff workout i try and get some muscle confusion in there soemtiems i do different muscle groups those days.