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Weight Lifting For Football
 

Hi, I'm a 14 year old who has a good program to offer. I come to this site often, and I frequently see guys 16 and under asking for advice. This being an adult-oriented page, it's hard to get a good, helpful response. I am not an expert; as a matter of fact, I'm a beginner. But I have spoken with my doctor and my father, who is an experienced lifter. I have seen great gains with this program. In 2 months, my bench press has increased 25 lbs..., my military press 20 lbs., and my bicep curl 10+ lbs. (single arm). No matter what you hear, heavy lifting can stunt your growth, so my program revolves around 3 sets of 15 reps. I lift every single day, so don't try this unless you're going to commit yourself. I do legs one day, upper body the next, with no break in between. Here it is:

UPPER BODY DAY ( * DENOTES IMPORTANCE)

LIFT SETS REPS WEIGHT

Military Press*** 3 15 most manageable; add 10 lbs per set

Bench Press*** 3 15 most manageable; add 10 lbs per set

Bicep Curl*** 3 15 most manageable; add 5 lbs for 2nd set and repeat same weight for 3rd

Flyes** 3 15 most manageable; add 5 lbs for 2nd set and repeat same weight for 3rd

Tricep Pushdowns* 3 15 most manageable; add 5 lbs for 2nd set and repeat same weight for 3rd

Lat pulldowns* 3 15 most manageable; add 10 lbs. per set

Wrist Curl/Extension 3 15 most manageable; add 5 lbs for 2nd set and repeat same weight for 3rd


LEG DAY (* DENOTES IMPORTANCE)

Leg Extensions/curls***3 15 most manageable; add 10 lbs. per set

Leg Press*** 3 15 most manageable; add 10 lbs. per set

Lunges** 1 1 one set til you can't do anymore (any weight)

Calf Raises (single leg)*** 3 sets as many reps til you can't go on


IMPORTANT: After your workout everyday, do as many crunches (1 set) and as many leglifts (1 set) as you can.

Weight Training for Football

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