soccer summer workout (3 days)
Sport
Intermediate
Dumbbell
Plan Details
The soccer summer workout (3 days) routine by sophiadamico17 is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This routine was designed for intermediate training and people who want to gain muscle. This 3 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain muscle and endurance while keeping fat gain at minimum.
Routine detail
Mon
Lower Body Workout Day
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 30 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Sit-Up
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Wed
Upper Body Workout Day
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Fri
Core & Cardio Workout Day
Est. 0 min
6 exercises
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Crunch
3 Sets x 20 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
