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Football First String Weight Workout – Hardcore Routine

This weight workout is called 100s because it only consists of four different exercises and does all four 100 reps! These instructions must be followed exactly as written! You will definitely see great improvement in size and muscle. For this routine, you will need a watch with a seconds hand and weights. Before you start, read the entire training plan and get all your weights together. The four exercises for this routine are as follows:

Bench Press (must be performed with 50% of your body weight, for example if your weight is 200 lbs. the weight you should perform this exercise with is 100 lbs.) Note if you are using dumbbells, the combined weight of both dumbbells should be 50% of your body weight.

Curls (must be done with 25% of body weight) must be done with curl bar or barbell or dumbbell. But remember that the total weight of both dumbbells must correspond to approx. 25% of body weight.

Press behind the neck (must be performed with the same weight as over 25% of body weight). This exercise is often referred to as Overhead Extensions.

Sit Ups (do the situps you can do best, remember you are doing 100 of these.)

Day #1 through Day #3 Bench Press 100 reps in 12 minutes or less (do as many sets and reps as necessary to complete 100 bench press reps within 12 minutes). Your weights should be set to 50% of your body weight.

Standing curls, 100 reps in 12 minutes or less (same rules apply as above, do as many sets and reps as necessary to complete 100 reps within 12 minutes) your weights should be set at 25% of your body weight.

Press behind the neck or overhead extensions 100 reps in 12 minutes or less (same rules apply as above, use as many sets and reps as necessary to complete 100 reps.) your weights should be set at 50% of your body weight.

Sit Ups complete 100 sit ups within 5 minutes.

Day 4 through Day 5

Cut your time on all the exercises down from 12 minutes down to 10 minutes, but keep your time with the sit ups at 5 minutes.

Day 6 through day 10

Raise all your weights by 10%, (so instead of being at 50%, you are now at 60% on bench press and 35% on curls and presses.) Keep your time frame the same at 10 minutes for each exercise and 5 minutes for sit-ups.

Day 11 to and including day 16

Raise all your weights by 10%, (so instead of being at 60%, you are now at 70% no on bench press and at 45% on curls and presses.) While keeping the time frame the same at ten minutes and 5 minutes for sit-ups.

Day 19 to and including day 22

Cut the time frame down to 8 minutes for each exercise. 5 minutes for sit-ups.

Day #23 through Day #26

Raise all your weights by 10% (instead of being at 70% you are now at 80% on bench press and at 55% on curls and presses.)

Day 27 through day #30

Raise your weights by 10% (to 90% on your bench press and 65% on your curls and presses.)

Day #31 through Day #34

Raise your weights by 10% (to 100% of your body weight for the bench press and 75% for your curls and presses.)

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