both    advanced    40 min
Workouts for sports or wellness

Training for footbal - Day 2

Goal

Improve strength and power in the most required muscle groups in this sport. 2 sessions per week in the season, and could be 3 or 4 in the preseason. The 5RM is the maximum weight with which you could do 5 repetitions in a single serie. Do a 15-20 minutes of stretching at the end of this session. Rest 90 sec between exercises and series. Week 1: 3 x 6 at 60% of the 5 RM. Week 2: 4 x 6 at 60% of th
Incline bench dumbbell flyes
3 Sets   15 repeticiones
Bulgarian Split Squat
3 Sets   15 repeticiones
Burpee
3 Sets   15 repeticiones
Barbell deadlift (Conventional)
3 Sets   10 repeticiones
Agarre más ancho. Incidir en glúteos y femorales.
Wide-bar pull down
3 Sets   15 repeticiones
Push up
3 Sets   15 repeticiones
Realizar de manera explosiva.
Machine shoulder press
3 Sets   15 repeticiones
DEPTH JUMPS
3 Sets   15 repeticiones
Suelo - Banco - Suelo
PECTORAL DIPS
3 Sets
A fallo

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