Group: General Fitness & Exercise

General Fitness & Exercise
Created: 2011/12/31, Members: 379, Messages: 54577

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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Good Workout?????

cleve68
cleve68
Posts: 24
Joined: 2007/02/11
United States
2009/02/05, 06:37 PM
I'm a senior in high school and plan on playing college football at a D2 or D3 college. I'm about 5"9 - 210 lbs. Can you just take a look at my workout and give me any suggestions and a good Bench routine, please.

*Start with a full stretch. Emphasize Hamstrings & Thigh/Quads/Groin
?³Repeat after lifting

DAY 1 - Chest & Shoulders:
Bench Press ??????????
Incline 3x8
Pec Deck 4x10
Shoulder lift 4x10
Military Press 3x10
Shrugs 4x10
Lying Overhead lift 3x10
*Run and pushups after

DAY 2 - Back & Biceps
Lateral Pulldowns 4x10
Bar Curls 4x10
Dumbell Curls 4x10
Standing Flys 4x10
Bent Upright Rows 4x10
Reverse pec deck 4x10
*Run & Pushups after

DAY 3 - Legs:
Squat 3x10
Leg extension 3x10
Hamstring curls 3x10
Calve Raises 3x20
Cleans 2x10
Lunges 3x10
Deadlift 3x10

DAY 4 - Arms:
Tricep Pulldown 4x10
Forearm Curls 4x10
Rope winds 3 sets up/3 sets down
Skullcrushers 4x10
Dips 3x(MAX)
Bar Pullups 3x(MAX)
*Run & Pushups after