football Workout of the Day
Tuesday, January 6, 2026Upper Body Focus
Warm Up
3 Rounds
5 reps
Hand Releasing Push Ups
8 reps
Prone T-Raise
20 secs
Dead Hang to Pull Up
hang for 20 secs then do 1 pull up
Main Session
4 Rounds
5 reps
Barbell Bench Press
25 secs
TRX Inverted Row Isometric Hold
superset the two exercises
3 Rounds
10 reps
Cable Wide Grip Lat Pulldown
6 reps per arm
Single Arm Dumbbell Seated Cuban Press
superset the two exercises
3 Rounds
12 reps
Dumbbell Alternating Front Raise
20 secs
Isometric Push Up Hold
5 Sets
30 secs
3-Point Plank
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
