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He gave me my workout for Monday, and this is it, tell me how much is wrong with it. Maybe you can make changes before I go to the weightroom.

Stretch, Short Jog
1)Dynamic 3 Board Bench 4x3
2)E-Z Bar Floor Extends. 3x15
3)Military Press 3x15
5-Min Break
4)Mid Shin Pin Deads MEx1, ( Max Effort )
5)Banded Leg Curls 3x15
6)One Arm Rows 3x10
Short Break
7)Straight Leg Sit-Ups 3x12
I then condition by running some sprints

I would really like to talk to my coach about the 5x5 program. But the last thing a 32 yr old bodybuilder is gonna do is listen to a 16 yr old. Hopefully he reads about it somewhere. If you guys make the changes to this routine. I might be able to change some of the stuff. Thanks alot

This whole reason we lift is for football, if it wasnt for football are school wouldnt have a weightroom. And as stupid as it sounds, since it is for football we are required to have hard as hell cardio pre-workout (we usually do pushups for a minute, squat thrusts for a minute) ( jacks for 1 and a half ) Then we get to training ( youve seen my routine ) after that we will go outside and run sprints or do something football related ( very tiring ) As for your other questions.. In between sets we usually will wait no more than a minute. You then asked "What is your lifting cadence on concentric and eccentric motions? " I have no idea what that even means. I try to go up in weight at least every week, especially with benching deadlifting, and stuff. Sometimes I wont go up in weight on bentrows or timed things. Thanks alot for all your help