3 Day Linemen Intermediate
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3 Day Intermediate Football Linemen
Linemen
3 Day Football Strength Intermediate Week 1
Day 1 Exercise
Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2 50%
R 5
2
Set 3 60%
R 5
3
Set 4 65%
R 5
Set 5
R
3
Squat- Low Bar
40%
10
3
50%
10
3
60%
10
3
65%
10
3
75%
3
2
Bench Press
40%
10
3
50%
10
3
60%
10
3
65%
10
3
75%
3
2
DB Bench
50%
10
2
60%
10
3
Dips with Weight
50%
8
3
60%
8
2
Lat Pulldown
50%
10
2
55%
10
2
60%
10
1
Barbell Curl
50%
10
2
55%
10
2
60%
10
1
20
2
20
1
10
2
10
1
Block Toss Neck
50%
60%
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 1 Set 1
R
Set 2
R
DB Press
50%
10
3
60%
10
3
Step Ups
50%
10
3
60%
10
2
Set 3
R
DB Lunge
50%
10
3
60%
10
1
Barbell Shrug
50%
10
2
60%
10
2
65%
10
1
Reverse Curl
50%
10
2
60%
10
2
65%
10
1
Standing Calf Raise
50%
10
1
60%
10
1
Neck
50%
10
1
60%
10
1
Set 4
R
Set 5
R
Set 5
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 1 Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2
R
50%
5
2
Set 3
R
55%
5
3
Squat- Low Bar
40%
10
2
50%
10
3
55%
10
2
Incline Barbell Press
40%
10
3
50%
8
3
60%
8
4
DB Incline
50%
8
3
60%
8
1
Low Row
40%
10
2
50%
10
2
55%
10
1
DB Curl
40%
10
2
50%
10
2
55%
10
1
Partner Neck
50%
10
1
DB Hold Ab Work
Max Time 1 set
Set 4 60%
5
3
65%
8
3
75%
3
2
3 Day Intermediate Football Linemen
Linemen
3 Day Football Strength Intermediate Week 2
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Clean Pull from the Knee
40%
5
2
60%
5
3
65%
5
3
70%
5
3
Squat- Low Bar
40%
10
3
60%
10
4
70%
10
4
80%
3
2
Bench Press
40%
10
3
60%
10
3
70%
10
4
80%
3
3
DB Bench
50%
10
2
60%
10
3
65%
10
3
Dips with Weight
50%
8
3
60%
8
3
Lat Pulldown
50%
10
2
60%
10
2
70%
10
1
Barbell Curl
50%
10
2
60%
10
2
65%
10
1
25
2
25
1
10
2
10
1
Block Toss Neck
50%
60%
Set 5
R
Set 5
R
Set 5
R
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 2 Set 1
R
Set 2
R
DB Press
50%
10
3
60%
10
3
Step Ups
50%
10
3
60%
10
2
DB Lunge
50%
10
3
60%
10
1
Barbell Shrug
50%
10
2
60%
10
Reverse Curl
50%
10
2
60%
10
Standing Calf Raise
50%
10
2
60%
Neck
50%
10
2
60%
Set 3
R
65%
10
1
2
70%
10
1
2
65%
10
1
10
2
70%
10
1
10
1
Set 4
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 2 Set 1
R
Set 2
R
Set 3
R
Clean Pull from the Knee
50%
5
2
60%
5
3
70%
5
3
Squat- Low Bar
40%
10
3
50%
10
3
60%
10
2
Incline Barbell Press
40%
10
3
60%
8
4
70%
8
4
DB Incline
50%
8
3
60%
8
3
65%
8
1
Low Row
40%
10
2
50%
10
3
65%
10
1
DB Curl
40%
10
2
50%
10
2
65%
10
1
Partner Neck
50%
10
2
DB Hold Ab Work
Max Time 1 set
Set 4
80%
R
3
3
3 Day Intermediate Football Linemen
Linemen
3 Day Football Strength Intermediate Week 3
Day 1 Exercise
Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2 60%
5
Set 3 3
70%
5
Set 4 3
75%
5
Set 5
Set 6
3
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
3
75%
5
3
85%
2
3
Bench Press
40%
10
3
60%
5
3
70%
5
3
75%
3
3
85%
2
3
DB Bench
60%
8
2
65%
8
3
70%
8
2
Dips with Weight
60%
8
3
70%
8
1
Lat Pulldown
60%
8
3
70%
8
3
75%
8
1
Barbell Curl
60%
10
3
65%
10
3
70%
10
1
30
2
30
1
10
2
10
1
Block Toss Neck
50%
60%
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 3 Set 1
R
Set 2
Set 3
DB Press
60%
8
3
65%
8
3
70%
8
1
Step Ups
50%
8
3
60%
8
3
70%
8
2
DB Lunge
50%
8
3
60%
8
3
70%
8
1
Barbell Shrug
60%
8
2
70%
8
2
75%
8
1
Reverse Curl
60%
10
2
65%
10
2
70%
10
1
Standing Calf Raise
50%
8
2
60%
10
2
70%
10
1
Neck
50%
10
2
60%
10
2
Set 4
Set 5
Set 6
Set 4
Set 5
Set 6
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 3 Set 1
Clean Pull from the Knee 50%
R 5
2
Set 2 60%
5
Set 3 3
70%
5
3
Squat- Low Bar
40%
10
3
50%
5
2
60%
5
2
Incline Barbell Press
40%
10
3
60%
5
4
70%
5
4
DB Incline
60%
8
3
65%
8
3
70%
8
1
Low Row
50%
8
2
60%
8
3
70%
8
1
DB Curl
50%
10
2
60%
10
3
70%
10
1
Partner Neck
55%
10
2
DB Hold Ab Work
Max Time 1 set
75%
5
4
80%
3
3
3 Day Intermediate Football Linemen
Linemen
3 Day Football Strength Intermediate Week 4
Day 1 Exercise
Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2 60%
R 5
3
Set 3 70%
R 5
3
Set 4 80%
R 3
Set 5
R
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
3
80%
5
3
85%
2
3
Bench Press
40%
10
3
60%
5
3
70%
5
3
80%
5
3
85%
2
3
70%
8
2
DB Bench
60%
8
3
65%
8
3
Dips with Weight
60%
8
3
70%
8
1
Lat Pulldown
60%
8
2
70%
8
2
75%
8
1
Barbell Curl
60%
8
2
70%
8
2
75%
8
1
30
2
8
2
Block Toss Neck
60%
30
1
8
1
70%
Set 6
R
3
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 4 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
8
3
65%
8
3
70%
8
1
Step Ups
50%
8
3
60%
8
3
70%
8
2
DB Lunge
50%
8
3
60%
8
3
70%
8
1
Barbell Shrug
60%
8
2
70%
8
2
75%
8
1
Reverse Curl
60%
8
2
70%
8
2
75%
8
1
Standing Calf Raise
50%
12
2
60%
12
2
70%
12
1
Neck
60%
8
2
65%
8
2
70%
8
1
Set 4
R
Set 5
R
Set 6
R
R
Set 5
R
Set 6
R
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 4 Set 1
Clean Pull from the Knee 50%
R 5
2
Set 2 60%
R 5
3
Set 3 70%
R 5
3
Squat- Low Bar
40%
10
2
50%
5
3
60%
5
3
Incline Barbell Press
40%
10
3
60%
5
3
70%
5
4
DB Incline
60%
8
3
65%
8
3
70%
8
1
Low Row
60%
8
3
70%
8
3
75%
8
1
DB Curl
60%
8
2
70%
8
2
75%
8
1
Partner Neck
55%
10
2
DB Hold Ab Work
Max Time 1 set
Set 4 75%
5
3
80%
5
4
85%
2
3
3 Day Intermediate Football Linemen
Linemen
3 Day Football Strength Intermediate Week 5
Day 1 Exercise Clean Pull from the Knee
Set 1 50%
R 5
3
Set 2 60%
R 5
3
Set 3 70%
R 5
3
Set 4 80%
R 5
Set 5
R
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
4
80%
5
4
85%
3
3
Bench Press
40%
10
3
60%
5
3
70%
5
3
80%
5
4
85%
3
4
DB Bench
60%
6
3
70%
6
3
75%
6
2
Dips with Weight
60%
6
3
70%
6
1
Lat Pulldown
60%
6
2
70%
6
3
80%
6
1
Barbell Curl
60%
8
2
70%
8
2
75%
8
1
35
2
35
2
8
2
8
2
Block Toss Neck
60%
70%
Set 6
R
3
90%
1
3
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 5 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
6
3
70%
6
3
75%
6
2
Step Ups
60%
6
3
70%
6
3
75%
6
2
DB Lunge
60%
6
3
70%
6
3
75%
6
1
Barbell Shrug
60%
6
2
70%
6
2
80%
6
2
Reverse Curl
60%
6
2
70%
6
2
75%
6
1
Standing Calf Raise
60%
12
2
65%
12
2
70%
12
1
Neck
60%
10
1
70%
8
2
Set 4
R
Set 5
R
Set 6
R
R
Set 5
R
Set 6
R
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 5 Set 1
R
Set 2
R
Set 3
R
Clean Pull from the Knee
50%
5
2
60%
3
3
70%
3
3
Squat- Low Bar
40%
10
2
60%
5
3
65%
5
3
Incline Barbell Press
40%
10
3
60%
5
4
70%
5
4
DB Incline
60%
6
3
70%
6
3
75%
6
2
Low Row
60%
6
3
70%
6
3
75%
6
3
DB Curl
60%
8
2
70%
8
2
75%
8
1
Partner Neck
55%
10
2
60%
10
1
DB Hold Ab Work
Max Time 1 set
Set 4 80%
3
3
80%
5
4
85%
3
3
3 Day Intermediate Football Linemen
Linemen
3 Day Football Strength Intermediate Week 6
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Clean Pull from the Knee
40%
5
3
60%
3
3
70%
3
4
80%
3
3
85%
1
3
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
3
80%
3
3
85%
3
3
Bench Press
40%
10
3
60%
5
3
70%
5
4
80%
3
4
85%
3
4
DB Bench
60%
6
3
70%
6
3
80%
6
2
Dips with Weight
60%
6
3
70%
6
1
Lat Pulldown
60%
6
2
70%
6
3
80%
6
1
Barbell Curl
60%
8
2
70%
8
3
75%
8
1
40
2
40
1
8
2
8
1
Block Toss Neck
60%
70%
Set 6
90%
R
2
3
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 6 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
6
3
70%
6
3
80%
6
3
Step Ups
60%
6
3
70%
6
3
75%
6
2
DB Lunge
60%
6
3
70%
6
3
75%
6
1
Barbell Shrug
60%
6
2
70%
6
2
80%
6
1
Reverse Curl
60%
6
2
70%
6
2
75%
6
1
Standing Calf Raise
60%
12
2
70%
12
2
75%
12
1
Neck
60%
8
2
70%
8
2
Set 4
R
Set 5
R
Set 6
R
R
Set 5
R
Set 6
R
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 6 Set 1
R
Set 2
R
Set 3
R
Clean Pull from the Knee
50%
5
2
60%
3
3
70%
3
3
Squat- Low Bar
40%
10
2
60%
5
3
65%
5
3
Incline Barbell Press
40%
10
3
60%
5
4
70%
5
4
DB Incline
60%
6
3
70%
6
3
80%
6
1
Low Row
60%
6
3
70%
6
3
80%
6
3
DB Curl
60%
8
2
70%
8
2
75%
8
2
Partner Neck
60%
8
2
70%
8
1
DB Hold Ab Work
Max Time 1 set
Set 4 80%
3
3
80%
3
4
85%
3
4
90%
1
3
Linemen
3 Day Football Strength Intermediate Week 1
Day 1 Exercise
Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2 50%
R 5
2
Set 3 60%
R 5
3
Set 4 65%
R 5
Set 5
R
3
Squat- Low Bar
40%
10
3
50%
10
3
60%
10
3
65%
10
3
75%
3
2
Bench Press
40%
10
3
50%
10
3
60%
10
3
65%
10
3
75%
3
2
DB Bench
50%
10
2
60%
10
3
Dips with Weight
50%
8
3
60%
8
2
Lat Pulldown
50%
10
2
55%
10
2
60%
10
1
Barbell Curl
50%
10
2
55%
10
2
60%
10
1
20
2
20
1
10
2
10
1
Block Toss Neck
50%
60%
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 1 Set 1
R
Set 2
R
DB Press
50%
10
3
60%
10
3
Step Ups
50%
10
3
60%
10
2
Set 3
R
DB Lunge
50%
10
3
60%
10
1
Barbell Shrug
50%
10
2
60%
10
2
65%
10
1
Reverse Curl
50%
10
2
60%
10
2
65%
10
1
Standing Calf Raise
50%
10
1
60%
10
1
Neck
50%
10
1
60%
10
1
Set 4
R
Set 5
R
Set 5
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 1 Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2
R
50%
5
2
Set 3
R
55%
5
3
Squat- Low Bar
40%
10
2
50%
10
3
55%
10
2
Incline Barbell Press
40%
10
3
50%
8
3
60%
8
4
DB Incline
50%
8
3
60%
8
1
Low Row
40%
10
2
50%
10
2
55%
10
1
DB Curl
40%
10
2
50%
10
2
55%
10
1
Partner Neck
50%
10
1
DB Hold Ab Work
Max Time 1 set
Set 4 60%
5
3
65%
8
3
75%
3
2
3 Day Intermediate Football Linemen
Linemen
3 Day Football Strength Intermediate Week 2
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Clean Pull from the Knee
40%
5
2
60%
5
3
65%
5
3
70%
5
3
Squat- Low Bar
40%
10
3
60%
10
4
70%
10
4
80%
3
2
Bench Press
40%
10
3
60%
10
3
70%
10
4
80%
3
3
DB Bench
50%
10
2
60%
10
3
65%
10
3
Dips with Weight
50%
8
3
60%
8
3
Lat Pulldown
50%
10
2
60%
10
2
70%
10
1
Barbell Curl
50%
10
2
60%
10
2
65%
10
1
25
2
25
1
10
2
10
1
Block Toss Neck
50%
60%
Set 5
R
Set 5
R
Set 5
R
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 2 Set 1
R
Set 2
R
DB Press
50%
10
3
60%
10
3
Step Ups
50%
10
3
60%
10
2
DB Lunge
50%
10
3
60%
10
1
Barbell Shrug
50%
10
2
60%
10
Reverse Curl
50%
10
2
60%
10
Standing Calf Raise
50%
10
2
60%
Neck
50%
10
2
60%
Set 3
R
65%
10
1
2
70%
10
1
2
65%
10
1
10
2
70%
10
1
10
1
Set 4
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 2 Set 1
R
Set 2
R
Set 3
R
Clean Pull from the Knee
50%
5
2
60%
5
3
70%
5
3
Squat- Low Bar
40%
10
3
50%
10
3
60%
10
2
Incline Barbell Press
40%
10
3
60%
8
4
70%
8
4
DB Incline
50%
8
3
60%
8
3
65%
8
1
Low Row
40%
10
2
50%
10
3
65%
10
1
DB Curl
40%
10
2
50%
10
2
65%
10
1
Partner Neck
50%
10
2
DB Hold Ab Work
Max Time 1 set
Set 4
80%
R
3
3
3 Day Intermediate Football Linemen
Linemen
3 Day Football Strength Intermediate Week 3
Day 1 Exercise
Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2 60%
5
Set 3 3
70%
5
Set 4 3
75%
5
Set 5
Set 6
3
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
3
75%
5
3
85%
2
3
Bench Press
40%
10
3
60%
5
3
70%
5
3
75%
3
3
85%
2
3
DB Bench
60%
8
2
65%
8
3
70%
8
2
Dips with Weight
60%
8
3
70%
8
1
Lat Pulldown
60%
8
3
70%
8
3
75%
8
1
Barbell Curl
60%
10
3
65%
10
3
70%
10
1
30
2
30
1
10
2
10
1
Block Toss Neck
50%
60%
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 3 Set 1
R
Set 2
Set 3
DB Press
60%
8
3
65%
8
3
70%
8
1
Step Ups
50%
8
3
60%
8
3
70%
8
2
DB Lunge
50%
8
3
60%
8
3
70%
8
1
Barbell Shrug
60%
8
2
70%
8
2
75%
8
1
Reverse Curl
60%
10
2
65%
10
2
70%
10
1
Standing Calf Raise
50%
8
2
60%
10
2
70%
10
1
Neck
50%
10
2
60%
10
2
Set 4
Set 5
Set 6
Set 4
Set 5
Set 6
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 3 Set 1
Clean Pull from the Knee 50%
R 5
2
Set 2 60%
5
Set 3 3
70%
5
3
Squat- Low Bar
40%
10
3
50%
5
2
60%
5
2
Incline Barbell Press
40%
10
3
60%
5
4
70%
5
4
DB Incline
60%
8
3
65%
8
3
70%
8
1
Low Row
50%
8
2
60%
8
3
70%
8
1
DB Curl
50%
10
2
60%
10
3
70%
10
1
Partner Neck
55%
10
2
DB Hold Ab Work
Max Time 1 set
75%
5
4
80%
3
3
3 Day Intermediate Football Linemen
Linemen
3 Day Football Strength Intermediate Week 4
Day 1 Exercise
Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2 60%
R 5
3
Set 3 70%
R 5
3
Set 4 80%
R 3
Set 5
R
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
3
80%
5
3
85%
2
3
Bench Press
40%
10
3
60%
5
3
70%
5
3
80%
5
3
85%
2
3
70%
8
2
DB Bench
60%
8
3
65%
8
3
Dips with Weight
60%
8
3
70%
8
1
Lat Pulldown
60%
8
2
70%
8
2
75%
8
1
Barbell Curl
60%
8
2
70%
8
2
75%
8
1
30
2
8
2
Block Toss Neck
60%
30
1
8
1
70%
Set 6
R
3
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 4 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
8
3
65%
8
3
70%
8
1
Step Ups
50%
8
3
60%
8
3
70%
8
2
DB Lunge
50%
8
3
60%
8
3
70%
8
1
Barbell Shrug
60%
8
2
70%
8
2
75%
8
1
Reverse Curl
60%
8
2
70%
8
2
75%
8
1
Standing Calf Raise
50%
12
2
60%
12
2
70%
12
1
Neck
60%
8
2
65%
8
2
70%
8
1
Set 4
R
Set 5
R
Set 6
R
R
Set 5
R
Set 6
R
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 4 Set 1
Clean Pull from the Knee 50%
R 5
2
Set 2 60%
R 5
3
Set 3 70%
R 5
3
Squat- Low Bar
40%
10
2
50%
5
3
60%
5
3
Incline Barbell Press
40%
10
3
60%
5
3
70%
5
4
DB Incline
60%
8
3
65%
8
3
70%
8
1
Low Row
60%
8
3
70%
8
3
75%
8
1
DB Curl
60%
8
2
70%
8
2
75%
8
1
Partner Neck
55%
10
2
DB Hold Ab Work
Max Time 1 set
Set 4 75%
5
3
80%
5
4
85%
2
3
3 Day Intermediate Football Linemen
Linemen
3 Day Football Strength Intermediate Week 5
Day 1 Exercise Clean Pull from the Knee
Set 1 50%
R 5
3
Set 2 60%
R 5
3
Set 3 70%
R 5
3
Set 4 80%
R 5
Set 5
R
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
4
80%
5
4
85%
3
3
Bench Press
40%
10
3
60%
5
3
70%
5
3
80%
5
4
85%
3
4
DB Bench
60%
6
3
70%
6
3
75%
6
2
Dips with Weight
60%
6
3
70%
6
1
Lat Pulldown
60%
6
2
70%
6
3
80%
6
1
Barbell Curl
60%
8
2
70%
8
2
75%
8
1
35
2
35
2
8
2
8
2
Block Toss Neck
60%
70%
Set 6
R
3
90%
1
3
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 5 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
6
3
70%
6
3
75%
6
2
Step Ups
60%
6
3
70%
6
3
75%
6
2
DB Lunge
60%
6
3
70%
6
3
75%
6
1
Barbell Shrug
60%
6
2
70%
6
2
80%
6
2
Reverse Curl
60%
6
2
70%
6
2
75%
6
1
Standing Calf Raise
60%
12
2
65%
12
2
70%
12
1
Neck
60%
10
1
70%
8
2
Set 4
R
Set 5
R
Set 6
R
R
Set 5
R
Set 6
R
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 5 Set 1
R
Set 2
R
Set 3
R
Clean Pull from the Knee
50%
5
2
60%
3
3
70%
3
3
Squat- Low Bar
40%
10
2
60%
5
3
65%
5
3
Incline Barbell Press
40%
10
3
60%
5
4
70%
5
4
DB Incline
60%
6
3
70%
6
3
75%
6
2
Low Row
60%
6
3
70%
6
3
75%
6
3
DB Curl
60%
8
2
70%
8
2
75%
8
1
Partner Neck
55%
10
2
60%
10
1
DB Hold Ab Work
Max Time 1 set
Set 4 80%
3
3
80%
5
4
85%
3
3
3 Day Intermediate Football Linemen
Linemen
3 Day Football Strength Intermediate Week 6
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Clean Pull from the Knee
40%
5
3
60%
3
3
70%
3
4
80%
3
3
85%
1
3
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
3
80%
3
3
85%
3
3
Bench Press
40%
10
3
60%
5
3
70%
5
4
80%
3
4
85%
3
4
DB Bench
60%
6
3
70%
6
3
80%
6
2
Dips with Weight
60%
6
3
70%
6
1
Lat Pulldown
60%
6
2
70%
6
3
80%
6
1
Barbell Curl
60%
8
2
70%
8
3
75%
8
1
40
2
40
1
8
2
8
1
Block Toss Neck
60%
70%
Set 6
90%
R
2
3
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 6 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
6
3
70%
6
3
80%
6
3
Step Ups
60%
6
3
70%
6
3
75%
6
2
DB Lunge
60%
6
3
70%
6
3
75%
6
1
Barbell Shrug
60%
6
2
70%
6
2
80%
6
1
Reverse Curl
60%
6
2
70%
6
2
75%
6
1
Standing Calf Raise
60%
12
2
70%
12
2
75%
12
1
Neck
60%
8
2
70%
8
2
Set 4
R
Set 5
R
Set 6
R
R
Set 5
R
Set 6
R
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 6 Set 1
R
Set 2
R
Set 3
R
Clean Pull from the Knee
50%
5
2
60%
3
3
70%
3
3
Squat- Low Bar
40%
10
2
60%
5
3
65%
5
3
Incline Barbell Press
40%
10
3
60%
5
4
70%
5
4
DB Incline
60%
6
3
70%
6
3
80%
6
1
Low Row
60%
6
3
70%
6
3
80%
6
3
DB Curl
60%
8
2
70%
8
2
75%
8
2
Partner Neck
60%
8
2
70%
8
1
DB Hold Ab Work
Max Time 1 set
Set 4 80%
3
3
80%
3
4
85%
3
4
90%
1
3
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