Israel1527

May 14th 2014

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Soccer Fitness

DOWNLOADS/VIEWS: 183/10197

RATING: 63 (FROM 37 JEFIT MEMBERS)

4 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Abs 11 exercises, 1 hr 15 mins

Barbell Decline Bench Press	3x10 reps	rest: 60s
Cable Crunch	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Supine Ab Crunch Machine	3x10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Cable Pallof Press with Rotation	3x10 reps	rest: 60s
Butterfly	3x10 reps	rest: 60s
Cable High Cross Over	3x10 reps	rest: 60s
Hanging Knee Raise	3x10 reps	rest: 60s
Push Up On Exercise Dome	3x10 reps	rest: 60s
Dumbbell Press on Exercise Ball	3x10 reps	rest: 60s

Shoulders and Abs 12 exercises, 1 hr 20 mins

Dumbbell Arnold Press	3x10 reps	rest: 60s
Decline Bench Weighted Twist	3x10 reps	rest: 60s
Barbell Behind The Head Military Press	3x10 reps	rest: 60s
Cable Side Bends	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Seated Leg Tucks	3x10 reps	rest: 60s
Leverage Shrug	3x10 reps	rest: 60s
Roman Chair Twisting Knee Raise	3x10 reps	rest: 60s
Machine Deltoid Raise	3x10 reps	rest: 60s
Oblique Raises on Parallel Bars	3x10 reps	rest: 60s
Machine Reverse Flyes	3x10 reps	rest: 60s
Smith Machine Rear Delt Row	3x10 reps	rest: 60s

Legs and Abs 14 exercises, 1 hr 34 mins

One Leg 45 Degree Leg Press	3x10 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Smith Machine Lunge	3x10 reps	rest: 60s
Cable Wood Chops	3x10 reps	rest: 60s
Hack Squat	3x10 reps	rest: 60s
Weighted Crunches	3x10 reps	rest: 60s
Leg Extensions	3x10 reps	rest: 60s
Supine Ab Crunch Machine	3x10 reps	rest: 60s
Leg Press	3x10 reps	rest: 60s
Standing Calf Raises	3x10 reps	rest: 60s
Seated Leg Curl	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Seated Calf Raise	3x10 reps	rest: 60s
Weight Plate Around the World Decline Crunch	3x8 reps	rest: 60s

Arms and Abs 16 exercises, 1 hr 49 mins

Preacher Curl Machine	3x10 reps	rest: 60s
Parallel Bar Leg Raise	3x10 reps	rest: 60s
Cable Pulldown Bicep Curl	3x10 reps	rest: 60s
Medicine Ball Sit Up on Exercise Ball	3x10 reps	rest: 60s
Machine Curl With Reverse Grip	3x10 reps	rest: 60s
Knee Hip Raise On Parallel Bars	3x10 reps	rest: 60s
EZ Bar Close Grip Curl	3x10 reps	rest: 60s
Dumbbell Standing Reverse Curl	3x10 reps	rest: 60s
Seated Tricep Dip	3x10 reps	rest: 60s
Dumbbell Twisting Bench Press	3x10 reps	rest: 60s
Cable Standing Biceps Curl	3x10 reps	rest: 60s
Close Triceps Pushup	3x10 reps	rest: 60s
Cable Overhead Curl	3x10 reps	rest: 60s
EZ Bar Reverse Grip Preacher Curl	3x10 reps	rest: 60s
Dumbbell Seated Triceps Press	3x10 reps	rest: 60s
Machine Triceps Extension	3x10 reps	rest: 60s

Back and Abs 11 exercises, 1 hr 15 mins

Wide Grip Lat Pulldown	3x10 reps	rest: 60s
Dumbbell Side Bend	3x10 reps	rest: 60s
T Bar Lying Row	3x10 reps	rest: 60s
Exercise Ball V Up	3x10 reps	rest: 60s
Seated Machine Row	3x10 reps	rest: 60s
Weight Plate Twist	3x10 reps	rest: 60s
Leverage Machine Iso Row	3x10 reps	rest: 60s
Machine Lat Pull Down	3x10 reps	rest: 60s
Hyperextensions - Back Extensions	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable V Bar Pull Down	3x10 reps	rest: 60s

Rest 0 exercises, 0 min

Cardio - Twice A Week 5 exercises, 4 hrs 0 min