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The Football Body Workout: Workout IV

This training routine will get your upper body in shape for the gridiron.

1 PLYO PUSHUP

SETS: 8 REPS: 5 REST: 45 SEC.

Get into pushup position and lower your body until your chest is about an inch off the floor [1]. Explosively push yourself up so that your hands come off the floor and you can clap in midair [2]. That's one rep. Land and immediately begin the next rep.

  

2 CHINUP

SETS: 3 REPS: CONTINUOUSLY FOR 30 SEC. REST: 120 SEC.

Grab the bar with an underhand grip, just outside shoulder width. Allow your body to hang [1]. Pull your body up until your chin is over the bar, and squeeze your shoulder blades together [2]. Reverse the motion to return to the starting position. That's one rep. Perform as many consecutive reps as you can in 30 seconds.

 

3A INCLINE DUMBBELL BENCH PRESS

SETS: 3 REPS: 10 REST: 0 SEC.

Set an adjustable bench to a 30- to 45- degree angle. Grab a dumbbell in each hand and lie back against the bench, resting the weights at chest height on each side [1]. Press the dumbbells straight overhead [2]. Reverse the motion to return to the starting position. That's one rep.

  

3B FACE PULL

SETS: 3 REPS: 12 REST: 120 SEC.

Attach a rope handle to the top pulley of a cable station and grab an end in each hand [1]. Squeezing your shoulder blades together, row the handle to just in front of your face, so that your upper arms end up parallel to the fl oor [2]. Try to pull the rope apart as you row it. Reverse the motion to return to the starting position. That's one rep.

  

4 DUMBBELL SHRUG

SETS: 3 REPS: CONTINUOUSLY FOR 30 SEC. REST: 120 SEC.

Hold a dumbbell in each hand. Allow your arms to hang at your sides, with your palms facing each other [1]. Shrug your shoulders as high as you can [2]. Reverse the motion to return to the starting position. That's one rep. Perform as many consecutive reps as you can in 30 seconds.

 

5A ALTERNATING HAMMER CURL

SETS: 3 REPS: CONTINUOUSLY FOR 30 SEC. REST: 120 SEC.

Hold a dumbbell in each hand and let your arms hang at your sides, palms facing each other. Don't allow your upper arms to move for the duration of the exercise. Curl one weight up as high as you can [1]. Lower it back to the starting position and curl on the opposite side [2]. That's one rep.

  

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