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2004/03/21, 09:20 PM
I need help making an exercise routing. I like to work my upper body Mon/Friday and legs on Wed. I am also trying to follow the air alert program, as I am going out for football next year and need to build some speed, my legs are weak.
I currently only have a bench, with some barbells and an attatched leg machine for leg extensions. I have one dumbell, with about 30-40 lbs total of adjustable weight. I usually do curls, bench press, and one armed rows on my arm days. On my leg I do squats, leg extensions, leg curls (where you lie down on the bench and bring your legs up with weight), and calf raises.
What do you recommend changing or adding?
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2004/03/22, 09:25 AM
well try some running to build up your speed and endurance. squats are the best for running and jumping but you already do those. just do your best squats for best results. try doing legs twice and upper body once a week.
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free your mind -Logger
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2004/03/22, 10:33 AM
If you are going out for football I would recommend powercleans. They will help you with overall power and explosiveness.
As for speed I would do alot of windsprints. Email me if you want a sprint workout!!
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2004/03/24, 08:55 PM
assante74 I wrote to you about a sprint workout, but have gotten no reply. Was a reply sent? Just checking.
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