Biceps and Triceps 2

The two lifts I will be going over are called hammer curls and standing tricep extensions. Both of these lifts are very good to help with football. The first lift I will be going over is called hammer curls. First get 3 sets of dumbbells and lay them out on the ground. Then you start with the heaviest set of dumbbells and curl them up to your chest like a regular curl but instead dont roll your wrist. Then do the next 2 sets of dumb bells and each set of the dumbbells do 12 reps but do 3 sets each time.

The next lift is pretty simple, all you do is go to a cable bar and put a rope thing on the cable and stand against the back of it and simply thrust your arms down. Then when you are coming back up with the weight only go to a 90 degree angle so you can hit your triceps harder. I usually do about 3 sets of 12 to 10 reps depending on the weight. Both of these lifts can improve your athletic abilities and make you stonger.

Chest 2

The two chest lifts I will be going over are called incline bench and dumb bell bench. These two lifts will increase your bench press. I will start off with incline bench, first put some weight on a straight bar and lay down on the incline bench. Then simply lift it up and bring it down to your chest and press the bar up to its normal position. This lift will work your shoulders and your chest. This lift will help with many sports because it will increase your bench. I usually do about 4 sets with 8 to 10 reps.

The next lift I will be going over is called dumb bell bench. First grab 2 dumb bells and then lay down on a flat bench then start the weight on your chest and then press it up then back down. This lift will help your chest and your stabalizer muscles. Both of these lifts will help you in many sports. I usually do 4 sets with about 8 to 10 reps.