I got this routine from my football coach back in highschool. The routine paper says michgian state strength routine. I was wondering what you guys thought of it. Ive been doing it for the last couple weeks and my bench has gone up, which I thought would never happen because i'm hittin it 3 x a week.

Day 1

Exercise Rep
Flexion(front) 8-12
Extension(back) 8-12
Lateral(Rt/Lt) 8-12
Shrug 8-12

Squat 8-10
Squat 6-8
Squat 4-6
Leg Curl 8-12
Leg Extension 8-12

Bench75% 8-10
Bench80% 6-8
Bench85% 4-6
Front Pulldown 8-12
Shoulder Press 8-12
DB row 8-12
Incline Press 8-12
Seated Row 8-12
Lateral Raise 8-12
Frontal Raise 8-12

External Rotation 8-12
DB Curls 8-12
Tri.Pressdown 8-12

Crunches 100

---

Day2

Excercise Reps
Flexion(front) 8-12
Extension(back) 8-12
Lateral(Rt/Lt) 8-12
Up-right row 8-12

Leg Press 15-20
Leg Curl 8-12
Leg Press 15-20
Leg Extension 8-12
Leg Press 15-20
Hip Flexion 8-12
Lower Back 18-20

Bench 80% 5
Bench 80% 5
Bench 80% 5
Front Pulldown 8-12
Shoulder Press 8-12
DB Row 8-12
Incline Press 8-12
Seated Row 8-12

Internal Rotation 8-12
Chins Max
Dips Max

Crunches 100

---

Day 3

Exercise Rep
Flexion(front) 8-12
Extension(back) 8-12
Lateral(Rt./Lt.) 8-12
Shrug 8-12

Dead Lift 8-10
Dead Lift 6-8
Dead Lift 4-6
Leg Curl 8-12
Leg Extension 8-12
Outer Thigh 8-12
Inner Thigh 8-12

Bench70% 8
Bench75% 6
Bench80% 4
Bench85% 2
Front Pulldown 8-10
Front Pulldown 6-8
Front Pulldown 4-6
Shoulder Press 8-10
Shoulder Press 6-8
Shoulder Press 4-6

Negatives Chins max
Push-ups max

Crunches 100

You were overtraining at hello