Israel1527

May 14th 2014

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Soccer Fitness

DOWNLOADS/VIEWS: 183/10403

RATING: 63 (FROM 37 JEFIT MEMBERS)

4 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Abs 11 exercises, 1 hr 15 mins

Barbell Decline Bench Press	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Cable Pallof Press with Rotation	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Hanging Knee Raise	3x10 reps	rest: 60s
Exercise Dome Push-Up	3x10 reps	rest: 60s
Dumbbell Press (Stability Ball)	3x10 reps	rest: 60s

Shoulders and Abs 12 exercises, 1 hr 20 mins

Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Decline Bench Weighted Twist	3x10 reps	rest: 60s
Barbell Military Press (Seated)	3x10 reps	rest: 60s
Cable Side Bend	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Seated Leg Tuck	3x10 reps	rest: 60s
Leverage Machine Shrug	3x10 reps	rest: 60s
Parallel Bar Hip Flexion	3x10 reps	rest: 60s
Machine Deltoid Raise	3x10 reps	rest: 60s
Parallel Bar Hip Flexion	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Smith Machine Deltoid Row	3x10 reps	rest: 60s

Legs and Abs 14 exercises, 1 hr 34 mins

Arms and Abs 16 exercises, 1 hr 49 mins

Preacher Curl Machine	3x10 reps	rest: 60s
Parallel Bar Leg Raise	3x10 reps	rest: 60s
Cable Pulldown Bicep Curl	3x10 reps	rest: 60s
Stability Ball Medicine Ball Sit-Up	3x10 reps	rest: 60s
Machine Bicep Curl (Reverse Grip)	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
EZ Bar Close Grip Curl	3x10 reps	rest: 60s
Dumbbell Bicep Curl (Reverse Grip)	3x10 reps	rest: 60s
Machine Seated Tricep Dip	3x10 reps	rest: 60s
Dumbbell Rotational Bench Press	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Tricep Push-Up	3x10 reps	rest: 60s
Cable Dual Overhead Curl	3x10 reps	rest: 60s
EZ Bar Preacher Curl (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
Machine Tricep Extension	3x10 reps	rest: 60s

Back and Abs 11 exercises, 1 hr 15 mins

Rest 0 exercises, 0 min

Cardio - Twice A Week 5 exercises, 4 hrs 0 min