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Any weightlifting routines for a beginner that’s going to the gym and wants to play football next year?

Mon, 06 Sep 2010 12:57:28 +0000

Question by Larry C: Any weightlifting routines for a beginner that’s going to the gym and wants to play football next year?
Ok well I’m 17 years old and I’m pretty skinny and want to get muscular I’m also light (I weigh about 128 lbs) so I’ve decided to go to the gym all this summer (of course this week as well) to start weightlifting because next year I want to play football. Any routines?
Should I get a personal trainer?

Best answer:

Answer by HICKMAN
Monday
Squats 3 sets 8 to 12 reps
bench press 3 sets 6 to 10 reps
chin ups 3 sets 8 to 12 reps
seated dumbbell press 2 sets 8 to 12 reps
standing calf raises 2 sets 12 to 20 reps
standing dumbbell curls 5 sets 12 to 15 reps
seated dumbbell tricep extension 5 sets 12 to 15 reps

TUESDAY
run a mile or two

WEDNESDAY
Standing Barbell Curls 5 sets 5 to 8 reps
Lying EZ Bar Tricep Extension 5 sets 6 to 8 reps
Go Heavy On This Day

THURDAY
Run A Mile Or Two

FRIDAY
Barbell Curls 3 sets 8 to 12 reps
overhead pulley tricep extension 3 sets 8 to 12 reps
Squats 3 sets 8 to 12 reps
bench press 3 sets 6 to 10 reps
chin ups 3 sets 8 to 12 reps
seated dumbbell press 2 sets 8 to 12 reps
standing calf raises 2 sets 12 to 20 reps

Saturday
Run A Mile Or Two

Sunday = rest

Trust Me man if you stick with this program you’ll get bigger just remember to eat alot of protein and stuff like that cuz if you don’t eat right then theres no since of you even being in the weight room but good luck man it worked for me so i know it will work for you
P.S. each week add a lil more weight then you did last week no matter what or this workout won’t work and make sure you always have someone to spot you

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