How To Build A Football Body

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We’re not saying you’re going to make the NFL. Only that if you did, this would be your gym workout. And there’s nothing stopping you from working out like the Pros – starting right now!
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Press

That’s three types: Standard Bench Press, Incline Press and Seated Overhead. 4 Sets w/ Reps in this order: 10, 10, 6, 6 Standard; 4 Sets 5 Reps 5 for Incline; 5 Sets of 6 Reps for Seated Overhead.
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Overhead External Rotation With Plate

Take care on this one, Weekend Warrior. 1 Set, 10 Reps.
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Russian Twist

I must break you! Go ahead and have fun with these. Until exhaustion.
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Power Clean Romanian Dead Lift

5 Sets of just 3 for the Power Clean, 3 Sets of 6 Reps for the Dead Lift.
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Squats And Front Squats

4 Sets in this order: 4 Reps: 10, 8, 6, 4 for the Squats, Sets of 6 for the Front Squats.
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Two-Point Dumbbell Row And Pull-Ups

3 Sets of 10 Reps for the Rows, then blow out on Pull-Ups.
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Bench, Incline And Dumbbell Press

For the Bench Press, 4 Sets at 10, 10, 6 and 6 Reps. 4 Sets of 5 Reps for the Incline, 3 Sets of 6 for the Dumbbell Press.
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Dip, Shrug And Plate Raise

3 Sets of 15 Dips, 3 Sets of 10 Shrugs, 2 Sets of 10 for the Plate Raises.
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Medicine Ball Sit-Up

Reps 2 Sets of 10 for the Medicine Ball.
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Clean Pull

3 Sets of 5 Reps for the Clean Pull.
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Speed Squat, Stationary Lunge And Step-Up

For the Speed Squat, 4 Sets at 10, 10, 8 and 8 Reps; 4 Sets of 4 Reps each for the Stationary Lunge; and 3 Sets of 6 Reps for the Step-Up.
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Pullups

Blowout! Do Pullups to your heart’s content.
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