football Workout of the Day
Friday, March 27, 2026Upper Body Strength
Warm Up
2 Rounds
8 reps
Downward Dog Toe Taps
12 reps
Prone Angel
30 secs
Dead Hang
Main Session
4 Sets
6 reps
Barbell Bench Press
4 Sets
6 reps
Dual Dumbbell Prone Row
3 Rounds
6 reps per arm
Dumbbell Alternating Front Raise
6 reps per arm
Single Arm Landmine Press (Explosive)
Rest as needed in between rounds
3 Rounds
5 reps per arm
Dumbbell Bicep Curl
12 reps
Cable Rope Standing Tricep Pushdown
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
