I'm A Former Big Ten Football Player. This Workout With The Right Attitude Will Give You Results.

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Training Routine: I'm A Former Big Ten Football Player. This Workout With The Right Attitude Will Give You Results.

I am an ex-college football player at a Big Ten Division 1 school. Training involves a positive mental attitude, discipline and work ethic. In college, I weighed between 300-315 and I now weigh about 260 lbs.

Here is my advice and workout.

1. Set Goals
2. Think Positive, Attitude is Everything
3. Great Habits (Eating, Sleeping, etc.)
4. Consistency
5. Push Yourself...NO EXCUSES

Workout:
Suggested warm-up for 5 minutes. Biking or Jump Rope. Get a nice sweat going to warm up the muscles. Stretch as needed. Remember to breathe correctly, full range of motion, concentrate on the specific muscle that you are using.

Week 1: sets x 10
Weeks 2-5: sets x 8
Weeks 6-8: sets x 6

Monday: (Chest and Shoulders)
Bench (cycle). Usually a pyramid or ladder.
Incline Bench 3x
Shrugs 3x
Dips 3x
Flys 3x
DB Raises 3x
Decline Pushups 3x
Forearms
Abs
Cardio (20 min) High Intensity

Tuesday (Legs, Back and Bi's)
Squat (cycle)
Leg Extension 3x (two legs)
Leg Curls 3x (two legs)
Back (wide grip lats) 3x (heavy)
Back (choose) 2x
Biceps (straight bar) 3x (heavy)
Biceps (choose) * high rep burnout
Forearms
Abs
Cardio (same)

Wednesday (off)

Thurs (Chest, Tri-concentration, shoulders) Lighter day
Bench Cycle
DB Bench 2x
DB Military 2x
Upright Rows 3x
Torture 3x and 3x15 (Flat bench with EZ curl bar, tricep extension lying on bench, then pressout for 15). Rest for 1 to 2 minutes and repeat. Your triceps will grow!
Light DB raises 3x
Pushups 3x
Forearms
Abs
Cardio (same)

Friday (Legs, Back and Bi's)
One legged Squats 3x
Leg Press 3x
One legged leg extensions 3x
One legged legs curls 3x
Back (a-frame) 3x
Back (choose) 2x
Biceps (db curl) 3x (heavy)
Biceps (choose) * high rep burnout
Forearms
Abs
Cardio (same)

Remember, variation is the best. This is just a basic workout that I follow. I change it up periodically to shock my body. Each weight workout should take no longer then 1hr to 1:15 and the cardio is only 20 minutes. If you decide to try my workout let me know! You will see results if you take my advice!

Take charge!

Response #1

I am just starting this workout. I play football for a small division 1AA school, and I am a junior. I am tired of having a football body. I have too much fat and I think this workout is going to give me the body I want while still increasing my strength.

Response #2

I'm 21, 6'2" and so under weight it's scary. I've adjusted your program here and there and come up with my own monster. Two weeks in and voila, 4kg's increase in body weight. All I use is a protein compound supplement and Creatine.

Thanks for the tips.

Response #1 to Response #2

This is a response to the person who commented that he gained 4kg in 2 weeks. 4kg is close to 9lbs. You do realize that what you have gained is almost all fat and water and very little muscle. But I don't know what your goals are, maybe you just want to gain weight. I just want to let you know your gains aren't because of the routine you do, and I don't want other people to start thinking that if they do this routine, they'll start packing on the pounds like you claimed to have.

--Jack

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