Wearing the cheap football shirts, then playing football in the field. You shold know something about keep healthy and strong. This workout works for any position that you might play. This will take time, dedication, willingness, and courage. Here are some tips to you：
1.Train each muscle group twice a week.
Though it might seem crazy, you will get even stronger than having just trained each group once a week. Be prepared for hard work, and know that it will require a lot of motivation. To assist you, listen to music while doing this workout. The music should be upbeat and energetic to keep your energy up as well.
2.Do a chest, bicep, and back day on Tuesdays and Fridays.
Start the first lift. Do the bench press- first do three sets of five and then three sets of three. As you progress through sets, try to go up in weight. This is how you get stronger. Second lift: Do the dumbbell bench press- first, three sets of eight and then three sets of five.
3.Focus on your shoulders and triceps on Sunday.
First lift: Seated barbell shoulder press- max sets of five. Second lift: Palms out seated dumbbell press- three sets of eight or three sets of five. Third lift: Palms in seated dumbbell press- three sets of eight or three sets of five. Fourth lift: Seated shoulder press machine palms in - five sets of eight or five sets of five. Fifth lift: Seated shoulder press machine palms out- five sets of eight or five sets of five.