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Soccer Training
AUTOPLAYAUDIO TIP
Sport
Intermediate
Dumbbell
Plan Details
The Soccer Training routine by alvin_rainer is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This is a soccer training routine that is designed to help increase strength, explosiveness and power. During this workout, you will target each muscle group twice a week with a cardio day in between your lifting days. For those performing this workout, it is designed for power and strength on the football field so the main focus is low reps, high weights and giving yourself enough rest time to allow your muscles to recuperate and grow. All reps should be done with quick burts of energy!
Routine detail
Mon
Chest, Triceps and Abs
Est. 42 min
6 exercises
Treadmill Running
5 Sets
Barbell Bench Press
2 Sets x 10 Reps
Crunch
2 Sets x 20 Reps
Dip
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Oblique Crunch
2 Sets x 20 Reps
Tue
Back, Biceps and Legs
Est. 47 min
7 exercises
Treadmill Running
5 Sets
Barbell Squat
2 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Thu
Trap, Shoulder, Calf
Est. 42 min
6 exercises
Step Machine
1 Set
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Fri
Cardio
Est. 40 min
3 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Jump Rope
3 Sets
