| |
 | Front Muscles |
| Back Muscles |
| BlueStars Workout |
| Workout #1 |
| Workout #2 |
| Workout #3 |
| Workout #4 |
| Workout #5 |
 | HOME |
|
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 |
| ||||||||||||||||||||||||||||||||||||||||||||||
Workout #3
|
|
2 Day Advanced Workout #3
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 pushes you to get that extra rep in for maximum gains.
Workout #1
| Bench Press - 8-10 Reps | |||||
| Dumbbell Incline Bench Press - 8-12 Reps | |||||
| Behind Neck Press - 5-10 Reps | |||||
| Cable Lateral Raise - 6 Reps | |||||
| Flyes - 10 Reps | |||||
| Dumbbell Front Shoulder Raise - 8-10 Reps | |||||
| Dumbbell Shurgs - 10 Reps | |||||
| One Arm Tricep Pushdowns - 6-10 Reps | |||||
| Tricep Bench Dips - 6-10 Reps | |||||
| Oblique Crunches - To Failure Reps |
Workout #2
| Squats - 5-15 Reps | |||||
| Stiff Leg Deadlifts - 8-10 Reps | |||||
| One Leg Leg Extenson - 8-10 Reps | |||||
| Seated Calf Raises - 10-15 Reps | |||||
| T-Bar Row - 8-10 Reps | |||||
| Seated Close Grip Row - 8-10 Reps | |||||
| Deadlifts - 8 Reps | |||||
| Dumbbell Preacher Curls - 8-12 Reps | |||||
| Bicep Curls - 10 Reps | |||||
| Reverse Wrist Curls - 8-12 Reps | |||||
| Cable Crunches - 12-15 Reps |
