how does it look?

[Footballstar74]

Iam gonna start to lift again for football(High School). Iam 6"4 245 and I lifted for 5 months last year and didn't like the program my coach gave me. It was very short and only required the following lifts (dead lifts, Box Squads,cleans,bench,towel bench). And it didn't work for shit. So I tried to put together 1 my self and I was wondering if u guys can give me some advice and help me fix it up. Here is how it goes.

Day 1 Legs(M)
1. Lunges
2. Box Squads
3. Squads
4. Dead Lifts
5. Leg Extensions
6. Leg Curls
7. Leg Press
8. Calf Raises


Day 2 Arms & Chest(W)
1. Bench Press
2. Dumbbell Bench Press Decline
3. Dumbbell Flys
4. Close-Grip Bench Press
5. Lying Triceps Ext
6. Pulldowns
7. Bicep Curls
8. Dumbbell Curls

Day 3 Shoulders & Back(F)
1. Military Press
2. Trap Bar Shrugs
3. Plate Ups
4. Pull Ups
5. Lying dumbbell rows
6. Behind The Back Shrugs

 

[hornedfrogs07]

Seems to me that you'll probably wind up overtraining with that number of sets. Also, as for the program the coach gave you, if you don't like it and don't believe in it, then it's not going to work, no matter how sound it is.

 

[bigdr_5]

You should probably think about making it a 4-5 dy rotation instead of 3 day. And i didnt see any cardio on the list. it doesnt matter how strong you are if you cant breathe.