football Workout of the Day
Wednesday, January 14, 2026Upper Body Focus
Warm Up
3 Rounds
10 reps
Band Pull Aparts
10 metres
Plank Lateral Crawl
6 reps
Plyometric Push Ups
Main Session
4 Rounds
8 reps
Barbell Bench Press
8 reps
Dumbbell Pendlay Row
superset the two exercises
3 Rounds
max reps
Pull Ups
8 reps
Dumbbell Shoulder Press
superset the two exercises
3 Rounds
8 reps
Dumbbell Incline Bench Press
12 reps
Cable Standing Face Pull
3 Sets
30 secs
Shoulder Taps
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
