UEL Phoenix Summer Training Program

Tightend/Fullback:
Firstly youre a big boy, but youre skilled. As a Tightend we require you to
be able to run routs like a wide-reciever, but also when the play needs to
become an extra lineman and make those blocks on run plays, battering
linebackers and anyone else. Same if youre a fullback, you may need to
juke and cut like a running back, but mainly we want you to protect your
QB and help the offense make those yards!
Max Effort Upper Day (1) increase weight amount each session;
A)
B)
C)
D)
E)

Barbell Bench Press: 3-5 sets of 4-6 reps

Incline Dumbbell Press 3-5 sets of 8-12 reps
Barbell Rows: 3-5 sets of 4-6 reps
Pull-Ups: 3 sets of failure (max reps)
Dips and Dumbbell Curls superset: 3-5 sets of failure (max reps each
set, each exercise)

Dynamic Lower Day (2) increase weight amount each session;

A)
B)
C)
D)
E)

Broad OR Vertical Jumps: 5-8 sets of 4-6 reps

Hang Cleans: Work up to a max set of 3-5 reps
Reverse Lunge with Dumbbell or Barbell: 3 sets of 8-12 reps
Kettlebell or Dumbbell Swings: 2 sets of 20
Hanging Leg Raises: 4 sets of 10-15 reps

Repetition Upper Day (4) increase weight amount each session;

A) Barbell Shoulder Press: 3-5 sets of 4-6 reps
B) Single Arm Dumbbell Press: 3 sets of 12 reps (slow lowering 2-4
seconds and fast up)
C) Single Arm Dumbell Row: 3 sets of 15
D) Pull-Ups: 5 sets of failure (max sets)
E) Cable Facepulls Superset with Cable Tricep Pull down: 3 sets of 1015 reps (each set/exercise)
Max Effort Lower Day (5) increase weight amount each session;
A) Barbell Front OR Back Squats (depending on flexibility, but try
Fronts): 3-5 sets of 4-6 reps
B) Barbell Step Ups: 3-5 sets of 6-8 reps, each leg
C) Romanian Deadlifts: 3 sets of 10
D) Single Leg, Leg Press: 2 sets of 20, each leg
E) Kettlebell or Dumbbell swings: 2 sets of 20