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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 #4
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The Ultimate 2-Day A Week 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.
Workout #1
| Bench Press - 10-15 Reps | |||
| Dumbbell Incline Bench Press - 10-12 Reps | |||
| Flyes - 10-12 Reps | |||
| Dumbbell Shoulder Press - 12 Reps | |||
| Dumbbell Lateral Raises - 10 Reps | |||
| Dumbbell Front Shoulder Raise - 10 Reps | |||
| Dumbbell Shrugs - 10-12 Reps | |||
| Tricep Bench Dips - 10-12 Reps | |||
| Triceps Pushdowns - 10 Reps | |||
| Kickbacks - 10 Reps | |||
| Crunches - To Failure Reps | |||
| Hanging Leg Lifts To Side - To Failure Reps |
Workout #2
| Squats - 10-15 Reps | |||
| Leg Extensions - 10 Reps | |||
| Lying Leg Curls - 10 Reps | |||
| Smith Machine Lunges - 10 Reps | |||
| Seated Calf Raises - 10-15 Reps | |||
| Dumbbell Standing Calf Raises - 10-12 Reps | |||
| One Arm Row - 10-12 Reps | |||
| Front Lat Pulldown - 8-10 Reps | |||
| Back Extensions - 12 Reps | |||
| Incline Bench Curl - 10-12 Reps | |||
| Lying Cable Curl - 10-12 Reps | |||
| Hammer Curls - 10 Reps | |||
| Dumbbell Reverse Wrist Curls - 10-12 Reps | |||
| Oblique Crunches - To Failure Reps | |||
| Cable Crunches - To Failure Reps |
