football Workout of the Day
Saturday, August 9, 2025Upper Body Focus
Warm Up
3 Rounds
10 reps
Band Pull Aparts
2 reps per arm
Dumbbell Turkish Get Up
10 reps
Banded Deadbug
Main Session
4 Rounds
5 reps
Barbell Bench Press
8 reps
Double Kettlebell Gorilla Row
superset the two exercises
3 Rounds
8 reps
Cable Wide Grip Lat Pulldown
8 reps
Dumbbell Decline Bench Press
superset the two exercises
3 Rounds
8 reps
Dumbbell Incline Bench Prone Y Raise
8 reps
Dumbbell Z Press
4 Sets
7 reps per side
Med Ball Rotational Slam
Cool Down
2 Rounds
30 secs per arm
Overhead Single Arm Tricep Stretch
30 secs per arm
Deltoid Stretch
30 secs per arm
Single Arm Chest Stretch on Wall
