Hunter Licht's workout

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4 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

just the run of the mill exercises. using for in-season soccer training.
use the thursday to copy any day u want and work out.

arms 11 exercises, 1 hr 7 mins

	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
EZ Bar French Press	3x8 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Barbell Drag Curl	3x8 reps	rest: 60s

chest and core 10 exercises, 1 hr 0 min

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
V-Up	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s

shoulders and back 9 exercises, 56 mins

Dumbbell Reverse Fly	3x8 reps	rest: 60s
Smith Machine Good Morning	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Smith Machine Bent-Over Row	3x8 reps	rest: 60s
Smith Machine Upright Row	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s

arms 10 exercises, 1 hr 3 mins

Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s