RUTINA PARA FOOTBALL AMERICANO: POSICION BACK DEFENSIVO Y OFENSIVO

EJERCICIO..............SETS..............REP

BENCH PRESS............4..................8

SHOULDER PRESS......3..................3-8

UPRIGHT ROWS.........3..................8

SHRUGS....................3..................12

TRICEP PRESSDOWN..3...................8

BARBELL ROWS.........3...................6

BARBELL CURLS.........3...................8

SQUATS....................4.................6-8

LEG EXTENSION.........3..................12

LEG CURL..................2..................12

STANDING CALF RAISE..3...............12

DEADLIFT..................4..................6-8

CRUNCHED COMBINED

WITH LEG RAISE........2..................30 CADA UNO

Stretching and Cool-Down Exercises