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Soccer Fitness
Sport
Intermediate
Machine strength
Plan Details
The Soccer Fitness routine by isz562 is a 8 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Chest and Abs
Est. 76 min
11 exercises
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Exercise Dome Push-Up
3 Sets x 10 Reps
Dumbbell Press (Stability Ball)
3 Sets x 10 Reps
Tue
Shoulders and Abs
Est. 80 min
12 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Smith Machine Deltoid Row
3 Sets x 10 Reps
Wed
Legs and Abs
Est. 95 min
14 exercises
Machine Single-Leg Press
3 Sets x 10 Reps
Plank
3 Sets
Smith Machine Split Squat
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Weighted Decline Rotation
3 Sets x 8 Reps
Thu
Arms and Abs
Est. 109 min
16 exercises
Preacher Curl Machine
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
3 Sets x 10 Reps
Stability Ball Medicine Ball Sit-Up
3 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Dumbbell Rotational Bench Press
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Fri
Back and Abs
Est. 75 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Stability Ball V-Up
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
Cardio - Twice A Week
Est. 240 min
5 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Rowing
1 Set
Mountain Biking
1 Set
Elliptical Training
1 Set
