Fat Blasting Football Workout Plan

4 Weeks / 4 Days per Week / Intermediate

1 ratings
Fat Blasting Football Workout Plan

Fat Blasting Football Workout Plan

4 Weeks / 4 Days per Week / Intermediate

1 ratings

Fat Blasting Football Workout Plan

4 Weeks / 4 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Fat Blasting Football Chest & Triceps Workout

Notes for Week 1, Day 1

The Fat Blasting Football exercises are arranged for optimal fat burning. The lower sets and higher reps will boost your heart rate and promote fat loss. The sets/reps change throughout the workout plan to avoid plateauing and keep your muscles guessing. The reps stay within the range of 12-15. The reps rise when the sets rise, so make sure you pay attention to the fat burning workout schedule. Supersets are a large part of this workout plan which will help in building up cardio, but ultimately promote fat loss. All of these fat burning workout variations will help with creating the ultimate lean, fat less body!

This Fat Blasting Football Workout can be customized for both the advanced and beginner weight trainer looking to lose some fat. If you would consider yourself advanced, you can incorporate more supersets and raise the sets throughout the fat burning workout. For the beginners, you can incorporate more rest times and lower the number of sets. Beginners, try to set goals so that you can eventually do the scheduled fat burning workouts.

Remember to properly stretch and warm-up before each Fat Blasting Workout. You also want to make sure you are practicing flawless form throughout the fat burning workout and that you are choosing a weight you can do for the entire scheduled sets/reps. After each fat burning session, you will want to make sure you schedule enough time to cool-down and stretch. This will promote muscle recovery and prepare your body for the next workout.

Start this great Fat Blasting Football Workout Plan and have your body burn the fat away!

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
Chest / Beginner
2 sets, 12 reps
2 12 -- --:--
Chest / Intermediate
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps
2 12 --:--
--
--
2 sets, 5 reps, 01:00 rest
2 -- 5 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you are a High School, College or even Professional Football Player and looking for a competitive edge against your rival school and elite competitors, there exists a Football Workout Plan for players that will improve your athleticism and lose weight. The Fat Blasting Football Workout Pla... more

If you are a High School, College or even Professional Football Player and looking for a competitive edge against your rival school and elite competitors, there exists a Football Workout Plan for players that will improve your athleticism and lose weight.

The Fat Blasting Football Workout Plan is not only a football workout, but also a Fat Burning Strength Workout that will improve the game of a football player, and burn the fat off of football players who are looking to trim up for their specific position.

Even if you are not a football player, these football workouts can help those looking for a routine to build muscle, rip the body and lose unwanted fat.

Test Your Inner Athlete!

This intermediate fat burning workout and football workout will test your athleticism four days a week. The football workouts will have you working out your Chest, Triceps, Abs and Quads with some hardcore routines that will strengthen any type of athlete.

Build your Pectorals with old school bench press and “flyes,” kill your Triceps with some skull crushers, chisel your Abs with the difficult Ab Roller Exercise, and finish it off with a classic sprint routine to improve you speed and harden your leg muscles.

Lower Body First

The first of two lower body routines will hit your Quadriceps, Hamstrings and Calf muscles with classic football exercises that will include sled work, burpees and tire flips.

If that was not enough, you still have to do follow that up with calf raises and the ultimate leg workout, the squat. End your workout with a jump rope routine that would kick Rocky Balboa’s butt.

Back and Arms

The back is one of the hardest areas on the body to develop, but not for long. Shred those pesky, hard to reach back muscles with several row and pull-up workouts that would impress even the most badass drill sergeant.

Destroy the glamor muscle and develop sweet peaks with some bicep curl exercises, and the always dependable set of 21’s.

Legs are Important

You must then find the courage to push through your soreness and exhaustion and smoke those lower body muscles one more time for the second leg routine. In football, the legs are by far the most important muscles, as they are the most used and most depended upon.

That is why this football workout program hits them twice a week. You will feel like you are training for a decathalon after performing on a speed bag, doing some swimming, jumping rope and running sprints. If that was not enough, get ready for some deltoid exercises starting with the well-known Arnold Press, made famous by the Terminator himself.

Get the Best Football Body Now

With football workout exercises like these, you will definitely get bigger, stronger and faster. Be sure to incorporate as much protein in your diet to help promote muscle growth, and get ready for results you will not believe. Start the Fat Blasting Football Workout Plan and start losing the weight while getting better in football!

Fat Blasting Football Legs Workout

Notes for Week 1, Day 2

Be sure to maintain strict form to get the most out of the exercise and to avoid injury. Making the mistake of trying to use your back, rather than bending down and using your legs on exercises like the Tire Flip can result in serious injury. It is imperative that you learn how to perform an exercise correctly with light weight before moving on to heavier weight

Perform dynamic stretching to warm up and static stretching to cool down.

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
Quads / Intermediate
2 sets, 12 reps
2 12 --:--
Quads / Expert
2 sets, 3 reps03:00:30, 01:00 rest
2 -- -- 01:00
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 00:01:00, 00:30 rest
2 00:01:00 00:30
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you are a High School, College or even Professional Football Player and looking for a competitive edge against your rival school and elite competitors, there exists a Football Workout Plan for players that will improve your athleticism and lose weight. The Fat Blasting Football Workout Pla... more

If you are a High School, College or even Professional Football Player and looking for a competitive edge against your rival school and elite competitors, there exists a Football Workout Plan for players that will improve your athleticism and lose weight.

The Fat Blasting Football Workout Plan is not only a football workout, but also a Fat Burning Strength Workout that will improve the game of a football player, and burn the fat off of football players who are looking to trim up for their specific position.

Even if you are not a football player, these football workouts can help those looking for a routine to build muscle, rip the body and lose unwanted fat.

Test Your Inner Athlete!

This intermediate fat burning workout and football workout will test your athleticism four days a week. The football workouts will have you working out your Chest, Triceps, Abs and Quads with some hardcore routines that will strengthen any type of athlete.

Build your Pectorals with old school bench press and “flyes,” kill your Triceps with some skull crushers, chisel your Abs with the difficult Ab Roller Exercise, and finish it off with a classic sprint routine to improve you speed and harden your leg muscles.

Lower Body First

The first of two lower body routines will hit your Quadriceps, Hamstrings and Calf muscles with classic football exercises that will include sled work, burpees and tire flips.

If that was not enough, you still have to do follow that up with calf raises and the ultimate leg workout, the squat. End your workout with a jump rope routine that would kick Rocky Balboa’s butt.

Back and Arms

The back is one of the hardest areas on the body to develop, but not for long. Shred those pesky, hard to reach back muscles with several row and pull-up workouts that would impress even the most badass drill sergeant.

Destroy the glamor muscle and develop sweet peaks with some bicep curl exercises, and the always dependable set of 21’s.

Legs are Important

You must then find the courage to push through your soreness and exhaustion and smoke those lower body muscles one more time for the second leg routine. In football, the legs are by far the most important muscles, as they are the most used and most depended upon.

That is why this football workout program hits them twice a week. You will feel like you are training for a decathalon after performing on a speed bag, doing some swimming, jumping rope and running sprints. If that was not enough, get ready for some deltoid exercises starting with the well-known Arnold Press, made famous by the Terminator himself.

Get the Best Football Body Now

With football workout exercises like these, you will definitely get bigger, stronger and faster. Be sure to incorporate as much protein in your diet to help promote muscle growth, and get ready for results you will not believe. Start the Fat Blasting Football Workout Plan and start losing the weight while getting better in football!

Fat Blasting Football Back & Biceps Workout

Notes for Week 1, Day 3

Look to always improve each workout. The reps and/or sets increase each week, so keep this in mind when picking a weight. Try and pick a weight where it is very difficult to get the prescribed reps and sets. If you have to go down in weight on the next workout due to increased reps it is ok, but try to avoid doing so. Push yourself and you will see great results!

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Middle Back / Intermediate
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
Middle Back / Beginner
2 sets, 12 reps
2 12 -- --:--
Lats / Intermediate
2 sets, 12 reps
2 12 --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you are a High School, College or even Professional Football Player and looking for a competitive edge against your rival school and elite competitors, there exists a Football Workout Plan for players that will improve your athleticism and lose weight. The Fat Blasting Football Workout Pla... more

If you are a High School, College or even Professional Football Player and looking for a competitive edge against your rival school and elite competitors, there exists a Football Workout Plan for players that will improve your athleticism and lose weight.

The Fat Blasting Football Workout Plan is not only a football workout, but also a Fat Burning Strength Workout that will improve the game of a football player, and burn the fat off of football players who are looking to trim up for their specific position.

Even if you are not a football player, these football workouts can help those looking for a routine to build muscle, rip the body and lose unwanted fat.

Test Your Inner Athlete!

This intermediate fat burning workout and football workout will test your athleticism four days a week. The football workouts will have you working out your Chest, Triceps, Abs and Quads with some hardcore routines that will strengthen any type of athlete.

Build your Pectorals with old school bench press and “flyes,” kill your Triceps with some skull crushers, chisel your Abs with the difficult Ab Roller Exercise, and finish it off with a classic sprint routine to improve you speed and harden your leg muscles.

Lower Body First

The first of two lower body routines will hit your Quadriceps, Hamstrings and Calf muscles with classic football exercises that will include sled work, burpees and tire flips.

If that was not enough, you still have to do follow that up with calf raises and the ultimate leg workout, the squat. End your workout with a jump rope routine that would kick Rocky Balboa’s butt.

Back and Arms

The back is one of the hardest areas on the body to develop, but not for long. Shred those pesky, hard to reach back muscles with several row and pull-up workouts that would impress even the most badass drill sergeant.

Destroy the glamor muscle and develop sweet peaks with some bicep curl exercises, and the always dependable set of 21’s.

Legs are Important

You must then find the courage to push through your soreness and exhaustion and smoke those lower body muscles one more time for the second leg routine. In football, the legs are by far the most important muscles, as they are the most used and most depended upon.

That is why this football workout program hits them twice a week. You will feel like you are training for a decathalon after performing on a speed bag, doing some swimming, jumping rope and running sprints. If that was not enough, get ready for some deltoid exercises starting with the well-known Arnold Press, made famous by the Terminator himself.

Get the Best Football Body Now

With football workout exercises like these, you will definitely get bigger, stronger and faster. Be sure to incorporate as much protein in your diet to help promote muscle growth, and get ready for results you will not believe. Start the Fat Blasting Football Workout Plan and start losing the weight while getting better in football!

Fat Blasting Football Shoulders & Cardio Workout

Notes for Week 1, Day 4

Swimming and the speed bag are incorporated as part of your cardio training. If you don't have access to either of these then you can substitute another form of cardio like bicyling or running. Although you wouldn't think these are normal football exercises, they still will be very beneficial with burning fat while strengthening your shoulders, legs, and arms.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Intermediate
--
Shoulders / Expert
--
Shoulders / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you are a High School, College or even Professional Football Player and looking for a competitive edge against your rival school and elite competitors, there exists a Football Workout Plan for players that will improve your athleticism and lose weight. The Fat Blasting Football Workout Pla... more

If you are a High School, College or even Professional Football Player and looking for a competitive edge against your rival school and elite competitors, there exists a Football Workout Plan for players that will improve your athleticism and lose weight.

The Fat Blasting Football Workout Plan is not only a football workout, but also a Fat Burning Strength Workout that will improve the game of a football player, and burn the fat off of football players who are looking to trim up for their specific position.

Even if you are not a football player, these football workouts can help those looking for a routine to build muscle, rip the body and lose unwanted fat.

Test Your Inner Athlete!

This intermediate fat burning workout and football workout will test your athleticism four days a week. The football workouts will have you working out your Chest, Triceps, Abs and Quads with some hardcore routines that will strengthen any type of athlete.

Build your Pectorals with old school bench press and “flyes,” kill your Triceps with some skull crushers, chisel your Abs with the difficult Ab Roller Exercise, and finish it off with a classic sprint routine to improve you speed and harden your leg muscles.

Lower Body First

The first of two lower body routines will hit your Quadriceps, Hamstrings and Calf muscles with classic football exercises that will include sled work, burpees and tire flips.

If that was not enough, you still have to do follow that up with calf raises and the ultimate leg workout, the squat. End your workout with a jump rope routine that would kick Rocky Balboa’s butt.

Back and Arms

The back is one of the hardest areas on the body to develop, but not for long. Shred those pesky, hard to reach back muscles with several row and pull-up workouts that would impress even the most badass drill sergeant.

Destroy the glamor muscle and develop sweet peaks with some bicep curl exercises, and the always dependable set of 21’s.

Legs are Important

You must then find the courage to push through your soreness and exhaustion and smoke those lower body muscles one more time for the second leg routine. In football, the legs are by far the most important muscles, as they are the most used and most depended upon.

That is why this football workout program hits them twice a week. You will feel like you are training for a decathalon after performing on a speed bag, doing some swimming, jumping rope and running sprints. If that was not enough, get ready for some deltoid exercises starting with the well-known Arnold Press, made famous by the Terminator himself.

Get the Best Football Body Now

With football workout exercises like these, you will definitely get bigger, stronger and faster. Be sure to incorporate as much protein in your diet to help promote muscle growth, and get ready for results you will not believe. Start the Fat Blasting Football Workout Plan and start losing the weight while getting better in football!

144 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Ab Roller
  • Flat Bench
  • Barbell
  • Squat Rack
  • Chin-Up Bar
Show All

No Reviews yet.

Fat Blasting Football Workout Plan

144 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Ab Roller
  • Flat Bench
  • Barbell
  • Squat Rack
  • Chin-Up Bar
Show All