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 | Front Muscles |
| Back Muscles |
| BlueStars Workout |
| Workout #1 |
| Workout #2 |
| Workout #3 |
| Workout #4 |
| Workout #5 |
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Top Performance "Soccer is simple, but it is difficult to play simple" Johan Cruijff "Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do" Pele |
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Workout #1
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2 Day Advanced Workout
Schedule
Workout #1 | Workout #2 |
Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days. This workout demands that you push yourself to complete each rep to the maximum.
Workout #1
| Incline Bench Press - 6-12 Reps | ||||
| Wide Grip Bench Press - 8-10 Reps | ||||
| Flyes - 8-10 Reps | ||||
| Cable Lateral Raise - 6-8 Reps | ||||
| Dumbbell Shoulder Raise - 5-10 Reps | ||||
| Dumbbell Front Shoulder Raise - 8-10 Reps | ||||
| Dumbbell Shrugs - 6-10 Reps | ||||
| Tricep Bench Dips - 6-10 Reps | ||||
| One Arm Tricep Pushdowns - 8 Reps | ||||
| Lying Tricep Extensions - 8-10 Reps | ||||
| Raised Leg Crunches - To Failure Reps | ||||
| Oblique Crunches - To Failure Reps |
Workout #2
| Stiff Leg Deadlift - 8-12 Reps | ||||
| Leg Extensions - 8-12 Reps | ||||
| Squats - 5-10 Reps | ||||
| Leg Press - 8-10 Reps | ||||
| Standing Calf Raises - 8-10 Reps | ||||
| T-Bar Row - 6-10 Reps | ||||
| Deadlifts - 6-8 Reps | ||||
| Front Lat Pulldowns - 6-8 Reps | ||||
| Dumbbell Bicep Curls - 10 Reps | ||||
| Preacher Curls - 6-8 Reps | ||||
| Cable Crunches - 12-15 Reps | ||||
| Crunches - To Failure Reps |
