<p>Hello, I have two questions. First, I am a wide receiver and, I was looking for a good weight lifting routine to do in the winter, I go in the mornings and I have about 30 minutes, so if anyone has a link or some suggestions for my training, could you tell me? Also, this spring, what would help me for the fall more, getting personal training, or playing lacrosse. Thanks in advance!</p>
<p>30 minutes? Damn that’s not much. You just wanna get your main muscle groups. Alternate between upper and lower body days. </p>
<p>Upper body - Bench (chest), Rows (back), Pullups (shoulder), Pulldowns (shoulder), bicep curls (if you have time), tricep extension (if you have time), and of course, pushups… </p>
<p>Lower body - Squats, squats, more squats. Leg extensions, leg curls, calf raises (REALLY helps with explosiveness off the line.)</p>
<p>And every day, you want to be working your core (situps, crunches, planks, etc.) and doing some sort of cardio (I suggest sprints, uphill sprints, and parachute sprints)</p>
<p>I’d suggest just playing lacrosse because, personally, I have trouble sticking with a routine unless it’s for a team. If you think that you can stick to the routine perfectly and get more out of it than lacrosse, then you might consider that as well.</p>
<p>I have 30 minutes 3 times a week, because I am also a nordic skier, so that takes care of my cardio. This week I did legs monday (jump squats on the super cat, glutes/hams, hang clean, and lawn mowers, since my legs were tired) and today I did arms (lats, DB press, DB bench, shrugs, rows, tricep dips, and bicep curls). My coach had told me he wanted me to find an actual program, so do you know of any. I was considering lax, just since it seems like a lot of fun.</p>
<p>For tennis my club has a fitness center and their own trainer. So I do classes once a week and do workouts on my own following the exercises. </p>
<p>Maybe check out your local gym.</p>
<p>No, I don’t. Our coach just makes programs for us. The only “actual” program I’ve even heard of is P90X, and I don’t think that’s the sort of program you’re looking for. Yeah, just do lax lol</p>
<p>Do Mark Rippetoe’s program. Everyone I have seen who is knowledgeable about weightlifting recommends this program highest of all. And the best part is it is quick, simple and free</p>
<p>[Guide</a> to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ - Bodybuilding.com Forums](<a href=“http://forum.bodybuilding.com/showthread.php?t=998224]Guide”>http://forum.bodybuilding.com/showthread.php?t=998224)</p>
<p>Lax it up, bro!</p>
<p>With only 30 minutes to work out, you won’t have time to complete most work outs. I know I’m not a physical trainer or anything, but I think a full-body workout consisting mainly of supersets of compound exercises with a few isolated exercises tacked on to change things up would be your best bet. Without knowing any thing else about you other than the fact that you’re a wide receiver and a nordic skier, I can’t really give a super specific program that’ll maximize your gains. The following is just a really basic program consisting of a few core exercises that I think do a pretty good job of covering all the important stuff.</p>
<p>Day 1 (Chest and Back)
- Bench Press
- Wide Grip Pull-Ups / Wide Grip Lat Pull-Down</p>
<ul>
<li>Incline Dumbbell Press</li>
<li><p>Barbell Deadlift</p></li>
<li><p>Pushups</p></li>
<li><p>Core exercises</p></li>
</ul>
<p>Day 2 (Shoulders, Biceps, Triceps):
- Power Partials
- Supine Curls
- Decline EZ Bar Triceps Extension</p>
<ul>
<li>Seated Military Press</li>
<li>Dumbbell Curls (any (proper) way you want, really. some people prefer preacher curls, but I’m not a big fan)</li>
<li><p>V-bar (or Rope) Push-Down</p></li>
<li><p>Pushups</p></li>
<li><p>Core Exercises</p></li>
</ul>
<p>Day 3 (Legs and Back):
- Barbell Squats
- Pull-Ups / Lat Pull-Downs</p>
<ul>
<li>Leg Press</li>
<li><p>Low Row</p></li>
<li><p>Pushups</p></li>
<li><p>Core</p></li>
</ul>
<p>Each pair/triple represents a superset. As for number of reps/sets, it’s completely up to you (though this is a very full workout, so I’m not sure how many sets you’ll be able to squeeze in). Try to stay between 4 and 10 reps if you’re looking for mass, 12-16 if you’re cutting (meaning it should start to get really difficult 3-4 reps to the end, none of this blow-through-14-reps-and-still-feel-like-nothing-happened nonsense). I honestly don’t know if you’ll be able to finish this in half an hour, so if you think you can free up some time then definitely do that. I kind of just threw this together off of the top of my head, so feel free to change it around.</p>
<p>Go to <a href=“http://www.bodybuilding.com%5B/url%5D”>www.bodybuilding.com</a>, enter the supersite, and go to either exercises or workouts. Exercises is a good place to look if you’re making your own regimen while the workouts section has a list of general workouts aimed towards specific audiences.</p>