Mid Season Soccer
Sport
Intermediate
Dumbbell
Plan Details
The Mid Season Soccer routine by brady723 is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
As a college athlete this was my lifting schedule. This does not include daily practice or matches, hence the lack of cardio training. Legs is mostly body weight in order to avoid over taxing those muscles.
Routine detail
Mon
Legs
Est. 52 min
10 exercises
Stationary Bike
1 Set
Jump Rope
1 Set
Dumbbell Lunge
3 Sets x 10 Reps
Single Leg RDL
3 Sets x 10 Reps
Long Jump
3 Sets x 10 Reps
Jump Rope
1 Set
Single-Leg Glute Bridge
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Jump Rope
1 Set
Wed
Chest & Back
Est. 56 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Low to High Cable Fly
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Fri
Arms & Shoulders
Est. 56 min
8 exercises
Cable Deltoid Raise
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
