Upper Body Strength & Growth
Focus on building upper body muscle with a balance of push and pull exercises for chest, back, and arms. This routine complements your cardio and football training by targeting pure strength and hypertrophy.
Warmup
(3)Treadmill Walk/Jog
Walk or jog at an easy pace to gradually raise your heart rate.
Arm Circles
Stand tall and make large circles with your arms forward for 30 seconds, then reverse for 30 seconds.
Band Pull-Aparts
Hold a resistance band at shoulder height and pull it apart, squeezing shoulder blades together.
Main Workout
(7)Bench Press (Barbell)
Keep feet flat, grip slightly wider than shoulder-width, lower bar to mid-chest and press up. Moderate tempo, focus on control.
One-Arm Dumbbell Row
Stabilize yourself on a bench, row the dumbbell up to your hip while keeping your back flat. Alternate arms.
Incline Dumbbell Press
Set bench to 30-45°, press dumbbells up in a controlled manner, lower slowly to chest.
Lat Pulldown (Wide Grip)
Grip wide, pull bar to upper chest while keeping torso vertical and shoulders down.
Cable Triceps Pushdown
Use a rope or bar; keep elbows pinned, push down to full extension without swinging.
Seated Dumbbell Curl
Curl dumbbells with strict form, squeezing biceps at the top; avoid swinging.
Face Pull (Cable)
Set the cable at eye level, pull towards your nose, focusing on rear delts and upper back.
Cooldown
(3)Child’s Pose Stretch
Kneel on the floor, sit back on your heels, and stretch arms forward, relaxing your back.
Chest Stretch (Standing)
Stand tall, interlace hands behind back and lift arms to open up your chest.
Doorway Lat Stretch
Grip the sides of a door frame at shoulder height, gently lean forward to stretch your lats.