football Workout of the Day
Tuesday, February 17, 2026Upper Body Focus
Warm Up
3 Rounds
7 reps per arm
Single Arm Banded Row
10 metres
Plank Lateral Crawl
6 reps
Plyometric Push Ups
Main Session
4 Rounds
7 reps
Barbell Bench Press
7 reps
Barbell Bent Over Row
superset the two exercises
3 Rounds
max reps
Pull Ups
7 reps per arm
Single Arm Landmine Shoulder Press
superset the two exercises
3 Rounds
7 reps
Dumbbell Seated Overhead Press
10 reps per arm
Single Arm Dumbbell Row
3 Sets
12 reps
Alternating Single Arm Kettlebell Plank Pull Through
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
