Originally Posted by OLine78
Hi guys, I play centre for an up and coming amature football team in europe, I'm 27 and have only been playing for 2 years and whilst I used to be in good shape a snapped ACL caused me to give up everything for about 5 years [partly due to having to wait years for an opperation and partly because I became a a bum and sat around all day taking drugs and eating crap]
I'm 6'2" and 276lbs but I'm carrying about 25% bodyfat [like I said 5 years of being a bum] my aim is 300-315lbs and 10% bodyfat but anything under 20% and I'll be happy. I'm working on sorting my diet at the moment, and i'm making improvements.
My primary goal in improving my strength. I'm ok, but not great, with my legs I can press 440lbs on the iso leg press (220lbs on each leg) I could do more with my right but I'm trying to keep it balanced with my left which never fully recovered from the 2 operations. My upper body is far too weak at the moment, I can only rep 180lbs on the bench.
This is the workout I'm using at the moment and I'm slowly getting gains but we're going up a division next year and will be compeating agains the best in the country and in a few years against the best in europe. I'll soon be up agains ex-collage and ex-nfl/nfle players so I need every advantage I can get.
Any advice you guys can give me will be greatly appreciated, thanks
Monday WORKOUT 1 + WORKOUT 3
Tuesday WORKOUT 2
Thursday WORKOUT 1
Friday WORKOUT 2 + WORKOUT 3
WORKOUT 1
EXERCISE SETS REPETITIONS
BENCH PRESS 4 10/10/8/8
INCLINE PRESS 3 10/10/10
INCLINE DUMBELL 3 10/10/10
DEADLIFT 4 10/10/8/8
BENT ROWS 3 10/10/10
GOODMORNINGS 3 10/10/10
LAT PULLDOWNS 3 10/10/10
WORKOUT 2
EXERCISE SETS REPETITIONS
ISO LEG PRESS 4 10/10/10/10
LEG EXTENTIONS 3 12/12/12
LEG CURLS 3 12/12/12
CALF RAISES 4 15/15/15/15
HANG CLEANS 4 10/10/8/8
SHOULDER PRESS 3 10/10/10
SHRUGS 4 10/10/10/10
PLATE PRESS 3 10/10/10
WORKOUT 3
EXERCISE SETS REPETITIONS
CRUNCHIES 3 30/30/30
LEG RAISES 3 15/15/15
SIDE TWISTS 3 10/10/10
BACK EXTENSIONS 3 10/10/10