football Workout of the Day
Sunday, September 7, 2025Upper Body Strength
Warm Up
3 Rounds
8 reps
Downward Dog Toe Taps
8 reps
Prone Angel
Main Session
4 Sets
6 reps
Barbell Bench Press
3 Sets
7 reps per arm
Single Arm Dumbbell Row
3 Rounds
8 reps
Dumbbell Shoulder Press
8 reps per arm
Dumbbell Alternating Bicep Curl
Rest as needed in between rounds
3 Rounds for Time
20 reps
Kettlebell Russian Twist
5 reps per arm
Bird Dog Row
10 reps
Alternating Upright Row
Cool Down
2 Rounds
30 secs per arm
Single Arm Chest Stretch on Wall
30 secs per arm
Overhead Single Arm Tricep Stretch
30 secs per arm
Posterior Shoulder Stretch
