Google's basic workout schedule.

[Google]

Welcome, I see you are interested in doing my workout schedule..or else you wouldn't have clicked this thread.. Anyways, fuck the introduction..
The top will be my football schedule, middle is basketball, and free is during my free time or at the gym..

Monday:
Football- Bench, Squat, Straight leg dead, Military press.
Basketball- Incline Bench, Deadlifts, Chest flys
Free- Biceps- Reverse curls, Hammer twist. Triceps- dumbbell Extensions

Tuesday:
Football- Leg curls, calf raises (out, straight, and in), Lower Back- good mornings, abs- Russian twist with 45 weight, sit up (regular, twist, side-to-side, with weights)
Basketball- Jump squats, Box, chair..
Free- Shoulders- Delt fly, triceps- Extensions and skull crushers. chest- dumbells flys

Wednesday:
Football-Military Press, Incline bench.
Basketball- Hammer curls
free- Biceps- Hammer curls, straight bar curls, triceps - dumbell ext. skull crushers.

Thursday:
Football: Abs, lower back, calf rasies..
Basketball: Russian Twist, and what else listed above.
Free- Repeat

Friday:
Workout whatever that isn't sore.. lol

I suggest adding some running/cardio with the exercise above..
Make sure you take a lap before working out.. and stench after you workout. Drink plenty of water..

PS: I was lazy to list all of my exercises...