Normal training week
Monday
Football
Tuesday
Incline db press 5 sets of max reps.
Incline plate press with bands 3x failure
Fly 2x15-20 reps
Tricep pull over 3x10
Wednesday
4x30 seconds leg raises
4x30 seconds crunch
4x30 seconds v sit
4x30 seconds alternating leg raise
4x30 seconds twist things
Thursday
Single arm db row 4 sets of max reps heavy
Db row 2x max reps lighter with perfect form
Banded row to chest with high elbows 3x10-15
Straight arm pull downs 3x15-20
Bent over rear delt 3x20
Band pull apart 1x max reps with good form
Friday
Off
Saturday
Db shoulder press heavy 4x max reps
db shoulder press drop set to failure
Side lateral 4x12
Shoulder shocker 3 runs
Bicep tri set 8 reps each exercise
Spider curl/incline curl/hammer
Tricep tri set 8 reps each exercise
Banded push down/skull crusher/bench dip
Sunday
Prone trap raise 3x10
External rotation 3x10
Rear delt fly 3x10
So this is a normal week. Chasing weight and rep prs on the heavy exercises. Chasing pump, great contractions and failure on the volume work.
This is just a sample, exercises for the volume work can change especially for shoulders, occasionally 100 rep sets are thrown in as a finisher if Iām feeling fresh and have time left.