Football First String Weight Workout - Hardcore Routine

The weight training is 100, because there are only four different exercises, and involving all four 100 reps! These instructions must be followed exactly as written! You will see that big improvement in the size and muscle. For this routine you will need to clock one with the second hand, and weights. Before the entire workout plan began to read, and get together all the weights are the four exercises for this routine as follows:

To do bench presses (with50% of your body weight, for example if your weight is 200 kg. the weight, you should be carried out this exercise with 100 lbs.) Note: when using free weights, the total weight of the two dumbbells should be 50% of your body weight.

Curls are carried out (with 25% of body weight) in order to curl or be carried barbell or dumbbells. But remember, the total weight of the two weights must be approximately equal. 25% of body weight.

Press behindNeck (of the same weight to be carried out as about 25% of body weight.) This exercise is often referred to as overhead extension.

Do sit ups (situps, what you can do best to remember to do 100 of these.)

Day # 1 to # 3 Day bench press 100 repetitions in 12 minutes or less (not how many sets and repetitions as needed to 100 repetitions on the bench press is completed within 12 minutes.) Their weights should be set at 50% of body weight .

CurlsStanding, 100 reps in 12 minutes or less (same rules apply as above, how many sets and repetitions are not as needed to 100 repetitions completed within 12 minutes), their weights should be adjusted on your body weight at 25%.

Press the neck or overhead extensions 100 repetitions in 12 minutes or less (same rules as before to complete as many sets and repetitions as needed to 100 repetitions.) Apply their weights should be adjusted to 50% of your body weight.

Sit Ups complete 100 sit-ups within 5 minutes.

Day 4until day 5

Reduce your time on all the exercises from 12 minutes to 10 minutes, but keep the same time as the sit ups in 5 minutes.

Day 6 to day 10

Keep all weights of 10% (so now instead of at 50% of your bench press at 60% and 35% on curls and press.) Do you consider your time frame, the same 10 minutes for each exercise, and 5 minutes for situps.

Day 11 to day 16

Lift all the weights of 10%, (so instead of 60%You do not now press the bank at 70% and 45% on curls and press.) Without the time frame of the same ten minutes, and 5 minutes for situps.

Day 19 to Day 22

Cut time frame of up to 8 minutes for each exercise. 5 minutes for situps.

Day # 23 to Day # 26

Keep all weights of 10% (instead of 70%, 80% express your views now on the bench, and at 55% to Curl & Press.)

Day 27 through Day # 30

Lift the weights of 10% (to 90%Your bank press, and 65% discount on your curls, and press the exercises.)

Day # 31 through Day # 34

Lift the weights of 10% (to 100% of body weight on the bench press, and 75% for your curls and press.)

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