How does this 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. 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

 

[prl]

Shoulders try adding front and side lateral raises with dumbbells.

Chest - I do dips once every two weeks.

Try them, can't hurt.

 

[derbyhound]

Try the 5X5 workout posted here. It looks like you are doing a lot of exercises for each part. Try one base exercise, then two or three exercises on top of that. Can you lift more than three days a week? If so, you should spread it out. Chest/Bis(or Tris), Back/Bis(or tris), Shoulder/traps, hams/quads...

 

[jcp2]

too much volume, and too much shaping shit imo for a football workout. I kind of like your coaches style. Deads squats rows bench shoulder presses some nosebreakers and close grips. You don't need much more. Maybe some lunges stepups and things of that nature.

 

[Kalador]

I'm pretty sure the routine his coach gave him is called the "Bigger Faster Stronger" program. They had us doing that at my school for a while too...

You can obtain great results with it, but you have to alter it a little bit...try adding more sets into each workout and go through some auxillary workouts for the same muscle groups as well.