ASU Football

8/10/2019 ASU Football

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MondayDay 1 Week 1 Week 2

Straight Bar

Exercises: Sets/Reps Sets/Reps1- Bench Press 3 x 10 3 x 102- Incline Press 60% 2 x 20 2 x 202.1-Flys 3 x 8 3 x 83- Military Press 4 x 8 4 x 84- Upright Row 1 x Bout 1 x Bout5- Shoulder Shrugs 3 x 10 3 x 106- Side Raises 1 x Bout 1 x Bout7- Tight Grip Flat Bench 2 x 10 2 x 108- Triceps Push 3 x 10 3 x 10

9- Crunches 3 x 30 3 x 30

TuesdayDay 2 Week 1 Week 2

Straight Bar

Exercises:Sets/Reps Sets/Reps

1- Squats 3 x 10 3 x 101.1- Lunges/Split Squats 3 x 10 3 x 102- Leg Press/ Hip Sled I x Bout 70% 1 x Bout3- Leg Extensions 3 x 8 3 x 84- Leg Curls 3 x 8 3 x 85- Hang Cleans 2 x 10 2 x 105- Lat Pull Downs 4 x 8 4 x 86- Bent Over Rows (Str. Bar) 3 x 10 3 x 106.1- One Arm Dumbell 1 x Bout 70% 1 x Bout 70%7- Sitting Preacher Curls 3 x 10 3 x 108- Standing Curls 3 x 10 3 x 109- Crunches 3 x 30 3 x 30


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ThursdayDay 3 Week 1 Week 2

Explosive Movement: (Dumbells)

Exercises: Sets/Reps Sets/Reps

1- Flat Bench Dumbells 2 x 10 1xBout 2x10 1 x Bout2- Flat Bench Flys 60% 2 x 20 2 x 202.1- Pull Overs 3 x 10 3 x 103- Military Dumbells 60% 2 x 20 2 x 204- Front Shoulder Raises 3 x 10 3 x 105- Shoulder Shrugs 3 x 10 3 x 106- Side Raises 2 x 20 2 x 207- Triceps Extension 3 x 10 3 x 108- Triceps Push 3 x 8 3 x 8

9- Sit- Ups 3 x 30 3 x 30

FridayDay 4 Week 1 Week 2

Explosive Movement: (Dumbells & Plyometyrics)

Exercises: Sets/Reps Set/Reps

1- Power Cleans 2 x 10 2 x 101.1- Hang Cleans 1 x Bout 1 x Bout2- Squats 3 x 10 3 x 102- Plyometyrics2.1- Floor-Box-Floor 2 x 10 2 x 102.2 Up-Downs 1 x 10 (10 sec) 1 x 103- Upright Rows 3 x 10 3 x 104- Bent Over Dumbell Rows 3 x 10 3 x 105- Isolation Dumbell Curls 3 x 10; 1 x Bout 3 x10; 1xBout6- ISO Curls 3 x 10 3 x 107- Crunches 3 x 30 3 x 30


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1- Flat Bench 3 x 8; 1xBout 3 x 8; 1xBout2- Flat Bench Flys 60% 1 x Bout 1 x Bout2.1- Pull Overs 3 x 10 3 x 103- Military Press 4 x 8 4 x 84- Front Shoulder Raises 1 x Bout 1 x Bout

60%5- Shoulder Shrugs 3 x 10 3 x 106- Side Raises 1 x Bout 1 x Bout7- Tricep Extensions 2 x 20 2 x 20

8- Triceps 3 x 30 3 x 309- Crunches 3 x 35 3 x 35




1- Power Cleans 4 x 8 4 x 81.1- Hang Cleans 1 x Bout 1 x Bout2- Squats 2 x 10 2 x 102- Plyometyrics2.1- Depth Jumps 1 x 10 1 x 102.2- Up-Downs 2 x 10 (10 Sec) 2 x 103- Pull Overs 1 x Bout 1 x Bout4- Bent Over Dumbell 3 x 10 3 x 10

Rows5- Isolation Dumbell Curls 3 x 10 3 x 106- Dumbell Curls 2 x 20 2 x 207- Crunches 3 x 35 3 x 35


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1-Bench Press 70% 3 x 8; 1xBout 3x8(1neg)max2- Incline Press 60% 2 x 20 2 x 202.1- Pull Overs 3 x 10 3 x 103- Military Press 60% 2 x 20 2 x 204-Seated Dips 1 x Bout 1 x Bout5- Shoulder Shrugs 3 x 10 3 x 106- Side Raises 3 x 10 3 x 107- Tight Grip Flat Bench 1 x Bout 1 x Bout8- Tricep Push 2 x 20 2 x 20



Straight Bar


1- Squats 3 x 8 3 x 81.1- Lunges/Split Squats 2 x 10 2 x 102- Leg Press/Hip Sled 1 x Bout 1 x Bout3- Leg Extensions 3 x 10 3 x 104- Leg Curls 3 x 10 3 x 105- Hang Cleans 2 x 10 2 x 105- Lat Pull Down 2 x 10; 1xBout 2x10; 1xBout6- Bent Over Rows 3 x 10 3 x 10

(Str. Bar)7- Sitting Incline Curls 3 x 10 3 x 108- Standing Curls 3 x 10 3 x 109- Crunches 3 x 30 3 x 30


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Exercise: Sets/Reps Sets/Reps

1- Flat Bench Dumbells 4 x 6; 1Bout 4 x 5; 1Bout2- Flat Bench Flys 1 x Bout 1 x Bout2.1- Pull Overs ST Bar 3 x 10 3 x 102.2- Incline DBS 2 x 20 2 x 203- Military Dumbell Press 4 x 6 4 x 54- Front Shoulder Raise 3 x 10 3 x 105- Shoulder Shrugs 3 x 10 3 x 106- Tricep Extensions 3 x 10 3 x 107- Tricep Push 3 x 10 3 x 10




Exercise: Sets/Reps Sets/Reps

1- Power Cleans 4 x 6 4 x 51.1- Hang Cleans 2 x 6 2 x 52- Squats 2 x 10 2 x 103- Plyometyrics3.2- Floor-Box-Floor 1 x 10 1 x 103.3- Up-Downs 30 Sec 3 Sec4- Lat Pull Overs 1 x Bout 1 x Bout5- Bent Over Dumbell 2 x 20 2 x 20

Rows6- Isolation Dumbell Curls 3 x 10; 1 Bout 3 x 10; 1Bout7- Dumbell Curls 3 x10 3 x 108- Crunches 3 x 35 3 x 35


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1- Bench Press 3 x 6; 1Bout Med.Pyramid2- Incline Press 3 x 8 3 x 82.1- Pull Overs 3 x 10 3 x 103- Military Press 4 x 6; 1 Bout 4 x 5; 1Bout4- Seated Dips 1 Bout 1 Bout5- Shoulder Shrugs 3 x 10 3 x 106- Side Raises 2 x 20 2 x 207- Upright Row 4 x 5 4 x 58- Tight Grip Flat Bench 2 x 8 2 x 8

9- Tricep Pushes 3 x 8; 1x Bout 3 x 8; 1xBout10- Crunches 3 x 30 3 x 30


Straight Bar


1- Squats 4 x 6 Med.Pyramid1.1- Lunges/Split Squats 3 x 10 3 x 102- Leg Press/Hip Sled 2 x 6 2 x 53- Leg Extension 2 x 20 2 x 204- Leg Curls 3 x 10 3 x 105- Hang Cleans 1 x Bout 1 x Bout6- Lat. Pull Down 3 x 10 3 x 107- Upright Rows (Str. Bar) 3 x 10 3 x 108- Sitting Preacher Curls 3 x 10 3 x 109- Standing Curls 2 x Bout 2 x Bout10- Crunches 3 x 30 3 x 30


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Straight Bar

Exercises: Sets/Reps Sets/Reps1- Bench Press Pyramid 4 x 3; 1 Neg2- Incline Press 2 x 20 2 x 202.1- Pull Overs 3 x 10 3 x 103- Military Press 3 x 4; 1 Bout 3 x 3; 1Bout4- Seated Dips 2 x 20 2 x 205- Shoulder Shrugs 3 x 10 3 x 106- Side Raises 3 x 10 3 x 107- Upright Row 4 x 5 4 x 58- Tight Grip Flat Bench 2 x 10 2 x 109- Tricep Pushes 3 x 10 3 x 10

10- Crunches 3 x 40 3 x 40


Straight Bar


1- Squats 4 x 4 4 x 41.1- Lunges/Split Squats 3 x 10 3 x 102- Leg Press/Hip Sled 4 x 4 4 x 43- Leg Extensions 2 x 20 2 x 204- Leg Curls 1 x Bout 1 x Bout5- Hang Curls 1 x Bout 1 x Bout6- Lat. Pull Downs 2 x 20 2 x 207- Bent Over Rows 3 x 10 3 x 10

(Str. Bar)8- Sitting Preacher Curls 3 x 10 3 x 109- Standing Curls 3 x Bout 3 x Bout10- Crunches 3 x 40 3 x 40


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1- Flat Bench Dumbells 4 x 4 4 x 32- Flat Bench Flys 2 x 20 2 x 202.1- Pull Overs 3 x 10 3 x 103- Military Dumbell Press 4 x 6 4 x 64- Front Shoulder Raise 3 x 10 3 x 105- Shoulder Shrugs 2 x 20 2 x 206- Side Raises 2 x 20 2 x 207- Tricep Extension 3 x 10 3 x 108- Tricep Push 3 x 10 3 x 10





1- Power Cleans 4 x 4 4 x 31.1- Hang Cleans 2 x 4 2 x 42- Squats 2 x 10 2 x 102- Plyometyrics2.2- Floor- Box- Floor 3 Sets 3 Sets2.3- Up-Downs 3 Sets(15 sec) 3 Sets(15 sec)3- Lat Pull downs 1 x Bout 1 x Bout4- Upright Rows(STR. Bar) 3 x 10 3 x 105- Bent Over Dumbell 3 x 10 3 x 10

Rows6- Isolation Dumbell Curls 3 x 10 3 x 107- Dumbell INCLINE Curls 3 x 10 3 x 108- Crunches 3 x 40 3 x 40

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