Any weightlifting routines for a beginner that's going to the gym and wants to play football next year?

Ok well I'm 17 years old and I'm pretty skinny and want to get muscular I'm also light (I weigh about 128 lbs) so I've decided to go to the gym all this summer (of course this week as well) to start weightlifting because next year I want to play football. Any routines?


Should I get a personal trainer?|||Monday


Squats 3 sets 8 to 12 reps


bench press 3 sets 6 to 10 reps


chin ups 3 sets 8 to 12 reps


seated dumbbell press 2 sets 8 to 12 reps


standing calf raises 2 sets 12 to 20 reps


standing dumbbell curls 5 sets 12 to 15 reps


seated dumbbell tricep extension 5 sets 12 to 15 reps





TUESDAY


run a mile or two





WEDNESDAY


Standing Barbell Curls 5 sets 5 to 8 reps


Lying EZ Bar Tricep Extension 5 sets 6 to 8 reps


Go Heavy On This Day





THURDAY


Run A Mile Or Two





FRIDAY


Barbell Curls 3 sets 8 to 12 reps


overhead pulley tricep extension 3 sets 8 to 12 reps


Squats 3 sets 8 to 12 reps


bench press 3 sets 6 to 10 reps


chin ups 3 sets 8 to 12 reps


seated dumbbell press 2 sets 8 to 12 reps


standing calf raises 2 sets 12 to 20 reps





Saturday


Run A Mile Or Two





Sunday = rest





Trust Me man if you stick with this program you'll get bigger just remember to eat alot of protein and stuff like that cuz if you don't eat right then theres no since of you even being in the weight room but good luck man it worked for me so i know it will work for you


P.S. each week add a lil more weight then you did last week no matter what or this workout won't work and make sure you always have someone to spot you|||Instead of running just a mile or two on tuesdays and thursdays, mix in some sprints (20-30 yards) and some shuttles. Long distance will only help build stamina but realistically football plays last no more than five to ten seconds.

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