Upper body gym routine that professional football clubs use

Are you looking for a upper body gym routine that professional football clubs use? Do you want to become strong like the pros? Well this is the video for you.
I've put together a workout that pro trainers use for their professional footballers to use. USE IT WISELY.
Also if you want a wide range of gym plans as a footballer check out my plans on www.goat-app.com/kelvin
Music from:
• Video
• 1mmortal
• Luh Cheese

[@zaman_tousif]

Summary:
Warm-ups:
5 min jog
Side arm swivels 30s
Vertical arm swing 30s
In out arm bounces 30s
Single arm Shoulder circles, clockwise 30s
Single arm Shoulder circles, anti clockwise 30s
Phelp flaps 30s
Activation:
Pushups 10-15
Superman Swimmers 10reps
Plank 30s
Mains:
Bench press 8x4, 2 min rest
Straight arm Shoulder press 8x4, 2 min rest
Seated row machine 10x4, 2 min rest
Neutral grip pull up 8x3, 2 min rest
Cable axe throw 10x3, 2 min rest
Decline sit ups 10x3, 2 min rest
Stretch and cool down

[@ilyastheboss1]

🐐

[@rizefx9377]

Is each set rest 2 minutes? Right?

[@zaman_tousif]

Yeah 👍🏼

[@setragsarafian9409]

Thanks

[@DavidVargas-ol9un]

Thanks bro

[@ezranaizghi9809]

Keep it up bro love what you’re doing to help out a fellow footballer. Hopefully the lower body routine drops soon🙏🏽

[@Alex-yl7fs]

need more of these💯

[@dlsbeast6395]

Yo Kay Love your videos i never liked going to the gym but after watching you workouts i got a yearly gym subscription
Thanks for the motivation
And also just an advice could u film your videos in the morning cause the lighting will be better Keep it Up
🔥🔥🔥

[@Momosss30]

This type of video we need 🤩🤩

[@jessedesoto-9677]

great video , we need the whole week gym routine

[@bronxbomber3000]

amazing brother finally all we need lower body workout nite

[@ma7footy565]

Absolutely love the vid bro❤️🙏🏻

[@monzerhamad3619]

My man this workout was crucial keep up the great work 💪

[@michaelmensah3886]

need more🙌🏾 follow u from italy

[@mickeymouse23117]

Much needed video👊

[@skhoun7774]

thank you for everything you are a goat bruda

[@ZainKaba]

Keep up the work my boy

[@user-jw3ll7rx9i]

Most underrated yputuber ever ong

[@ColeSolomons_CSSporting]

Great workout bro🔝🔝🔝

[@samuelfeddss8333]

Good content bro keep grinding 💪

[@berkduru2242]

Greetings from TURKEY!! Please upload more videos like this!!

[@pavloss434]

We want a leg day bro btw you are legend 🔝

[@mabdellatif28]

Legend 🤍🤍🤍

[@drifx9708]

Your the best bro

[@CraigMoses-jt4yi]

I felt better after working out my upper body❤

[@shefwz5032]

Now we need the lower body

[@adamelouakili8484]

i love it

[@mannanahmed455]

keep it up bro

[@idgaf5560]

Keep going

[@Afadtofan21.]

Brother i just love you

[@Jonassletten1]

Wow!

[@clovissossou4635]

Can you do an other vidéo like this with exercices for the legs Pls

[@serden8298]

Here before u hit a million subs

[@novaclips3903]

😊😊😊

[@chinenyechinedu9311]

prada you ❤️‍🔥

[@Dutch802]

Is this for a certain day or you do the same workout for upper body each time

[@eliaseriksen1373]

Can you post a full legday to?

[@jkfootball2245]

Don't Stop making video i still waiting

[@Kevin11905]

Let's go

[@hype_chris4078]

Morrreeee of this

[@shayanmuhammed2448]

AMAZING
Can you show me your weekly routine😮

[@thefirstkayb]

For sure, coming soon

[@Gus_goldenboi]

goat

[@wanbanteinamLyngdoh]

Please upload Plyometric Home Workout

[@Idkforeal855]

How much do you rest in between sets?

[@Yogh99]

If i workout with these day and the lower body day is this ok ?

[@kevinyanez5417]

Can you do plyometrics pls!🙏

[@cramon7041]

yo bro i cant do bench is it ok to do db press?

[@northmadety]

W vid

[@itufyam3]

🐐🐐🐐

[@flame1693]

hey @TheFirstKayB do u advice doing 10 min treadmill with 5 min jog + 4 min higher intensity + 1 min max sprint ?

[@thefirstkayb]

Very good workout. Very realistic to football as its a fartlek type session

[@zalan5705]

Hey, I love your videos. I have a question btw. Can I use these and the lower body exercises as a 14-year-old, and do they have any benefits in my growing?

[@farhadakbari1721]

Yes it helps I'm a 14 yo and I use his workouts it has helped me a lot. in 3 months I have gotten more explosive and stronger

[@zalan5705]

@@farhadakbari1721 thank you! I started doing it at the start of last week, hope I will go under the same upgrade like you

[@bettyamiina3933]

​@@farhadakbari1721When you started did you do lighter versions of the exercises and less sets and reps? I'm new to the gym and just started football a year ago so I'm not Sure what to do.

[@leonkovacevic]

🙌🏼🦍

[@FootballStudios10]

Thanks for the good video. This is exactly what I need, and not bodybuilding training😂

[@XCMO7]

Do the lower body work out

[@egosterff1513]

This program in 3day ?

[@tomekz.4944]

Wassup I'm one of the First follower's

[@thefirstkayb]

Appreciate you

[@bettyamiina3933]

Can these be done by an u15 or should I do lighter versions of the exercises

[@BlueMan16]

This workout is great to do, but go for weights that you're able to do for reps, then slowly increase it over time.

[@itufyam3]

how much do you weigh and how tall are you??

[@soelhan9196]

Bro i use bodybuilding machines But with a lot of repetitions and an average weight of 15 to 20 repetitions, and I exercise each muscle alone for a week with football drills am i doing right?

[@giorgos2992]

No you need to increase the weight until you can only do 6 reps and try really hard to do 8-10. Also find a better program because 1 muscle group every time it's not good

[@alexisSupershorts]

Do you do the cable ace throw on each side?

[@rodrigo-vt9um]

Yes

[@marcosvelar1914]

How many upper body sessions per week during season? And which days?

[@simonwentghost]

i would say just 1 or 2 per week

[@gygenix6837]

do other videoos my broo need them

[@thefirstkayb]

Stay tuned, got a lot coming up

[@alwaysangel_nyc]

What do you guys recommend as the weight for each workout?

[@giorgos2992]

It depends on your strengths put weight that it's really hard to you to increase your strength

[@Erifikiii]

KayB is it bad if i can do only 4 pull ups per Set? Because 8 is so hard for me

[@filipwosiak8456]

Try to use a helping machine to get you more consistent. Atleast that worked for me

[@oliverj4565]

Emil hanne

[@ricardoezequielortegaramir2072]

Have training programs at home

[@XCMO7]

We news these video

[@christocoldforit]

Pls drop one Time purchase Workout Programm

[@everythingfootball3039]

@TheFirstKayB pls make a one time purchase workout

[@thefirstkayb]

Recently dropped gym plans, you can find them at tlaa-training.com/products/tlaa-explosive-strength-program

[@jiddlethemagicman4765]

What’s ur Spotify playlist bro?

[@thefirstkayb]

Releasing this soon

[@tonigoni7077]

I can't go to gym. what can I do at home for upper body strength??

[@thefirstkayb]

I'm planning to do a video about this very soon

[@okikiolaolawuyi4749]

Using this workout will I be able to gain muscle?

[@thefirstkayb]

100%

[@abdikadirabdullahi584]

How many days should you these in a week

[@thefirstkayb]

Once to twice a week

[@yeab_0312]

Bro leg day also like this one😢

[@thefirstkayb]

Got one up

[@swiftlygonzo1404]

Should I do more exercises if I have the time?

[@lolasmth9022]

1st to comment

[@okikiolaolawuyi4749]

How much are you benching?

[@thefirstkayb]

In this video, 60kg I believe

[@TheRainGuy247]

It’s a short workout tho

[@itzdipz4852]

need lower body

[@sigurdsvendsenbrattland2369]

How many times a week

[@thefirstkayb]

1-2 times a week

[@sigurdsvendsenbrattland2369]

@@thefirstkayb Thanks, love your content it has helped me so much.

[@Fragranceops]

What about biceps

[@Ethan5677gaming]

Footballers shouldn’t do biceps because that is an isolation exercise. You should do more compound exercises including more muscles in 1 exercise

[@enestuzen383]

Sec: 4:09

[@cqqpmagic1015]

You mean 2 min rest between sets?

[@thefirstkayb]

Yes

[@gielvanerp2864]

Why Is man wearing a no42 shirt an no43 pants

[@jkfootball2245]

What is your age bro

[@thefirstkayb]

19

[@jkfootball2245]

Too young bro 😎

[@chinenyechinedu9311]

extremely overdue btw

[@Hussein_7.372]

You shor this is for footballer

[@Uaene]

4:03 what did you say? Sorry i just keep breaking focus

[@mcamz8309]

How much do you weigh bro and how tall are you

[@thefirstkayb]

72kg and 5'9

[@germanexpatinsaudi-arabia]

Do you have Instagram?