T Nation

My Workout-Running Back


#1

Hey everyone. I am going to play Running back for my school next year, and I was just wondering how this program looks.
Im 5'8 170 lbs. Ive been working out on and off for about 2 years now. My upper Body is definately my strong point, and I really want to focus on adding size and strength to my legs.

MONDAY
A. Box Squats-Perform 5 Sets of 5 Reps (Ramping Weights)
B. Step-Ups-Perform 3 Sets of 6-12 Reps
C. Romanian Deadlifts-Perform 3 Sets of 8-10 Reps
D. 45-Degree Hyperextensions-Perform 3 Sets of 8-10 Reps

TUESDAY
A. Seated Rows-Perform 4 Sets of 6-8 Reps
B. Lat Pulldowns-Perform 3 Sets of 10-12 Reps
C. Barbell Curls-Perform 4 Sets of 6-8 Reps
D. Chin-Ups-Perform 4 Sets of Max Reps
E. Forearm Barbell Curls-Perform 4 Sets of 8-10 Reps
F. Heavy Dumbell Holds-Perform 3 Sets of Max Time
G. Dumbell Shrugs-Perform 4 Sets of 10-12 Reps

WEDNESDAY
A. Deadlifts-Perform 5 Sets of 5 Reps (Ramping Weights)
B. Walking Lunges-Perform 2 Sets of 10 Reps
C. Leg Curls-Perform 3 Sets of 10 Reps

THURSDAY
A. Barbell Bench Press-Work up to a Max Set of 3 Reps
B. Incline Dumbell Bench Press-Perform 4 Sets of 12-15 Reps
C. Tricep Pushdowns-Perform 4 Sets of 8-10 Reps
D. DB Triceps Extension-Perform 3 Sets of 6-8 Reps
E. Forearm Barbell Curls-Perform 4 Sets of 10-12 Reps
F. Behind The Back Barbell Curls-Perform 3 Sets of 12-15 Reps

FRIDAY
A. Parallel Squats-Perform 5 Sets of 5 Reps (Ramping Weights)
B. Step-Ups-Perform 2 Sets of 10 Reps
C. Single Leg Squats-Perform 2 Sets of 8-10 Reps
D. 45-Degree Hyperextensions-Perform 3 Sets of 8-10 Reps

SATURDAY
A. DB Shoulder Press-Perform 4 Sets of 6-8 Reps
B. Plate Raises-Perform 3 Sets of 8-10 Reps
C. Barbell Shrugs-Perform 4 Sets of 8-10 Reps
D. Dumbell Shrugs-Perform 3 Sets of 12-15 Reps


#2

Too much volume...legs 3 times/wk with 5 sets of 5 each day is a little much. I'd cut down to one heavy day, one light day, and then footwork/speed drills.