Workout Summary
Monday
Title: Bro Chest and Tris (Bro adds Bis)
Round 1
3 x 8 Reps of Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with feet still on ground)
3 x 8 Reps of Dumbbell Curls (1 = Both Arms)
3 x 8 Reps of Dips
3 x 60 Second Planks
Round 2
3 x 8 Reps of One-Legged Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with one foot still on ground)
3 x 8 Reps of Pull Ups/Assisted Pull-Ups
3 x 8 Reps of Dips
3 x 10 Reps of Pelvic Lifts with Feet on Exercise Ball
Round 3
3 x 8 Reps of One-Legged Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with one foot still on ground)
3 x 8 Reps of Pull Ups/Assisted Pull-Ups
3 x 8 Reps of Dips
1 x 30 Second Hold Pelvic Lift
2 x 30 Second One-Legged Hold Pelvic Lifts
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Title: Cardiovascular
2 Hours of Soccer Practice/Scrimmage
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Tuesday
Title: Rest
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Wednesday
Title: Bro Back and Bis (Bro adds Tris)
Round 1
3 x 8 Lat Pull-Ups/Assisted Lat Pull-Ups
3 x 8 Dips
3 x 8 Pull-Ups/Assisted Pull-Ups
3 x 60 Second Planks
Round 2
3 x 8 Barbell Bent-over Row
3 x 8 Seated Overhead Tricep Dumbbell Press
3 x 8 Dumbbell Curls (1 = Both Arms)
3 x 10 Pelvic Lifts with Feet on Exercise Ball
Round 3
3 x 8 Lat Pull-Ups/Assisted Lat Pull-Ups
3 x 8 Dips
3 x 8 Pull-Ups/Assisted Pull-Ups
1 x 30 Second Hold Pelvic Lift
2 x 30 Second Hold One-Legged Pelvic Lifts
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Thursday
Title: Cardiovascular
1 Hour of Soccer Practice
1 Hour of Playing Soccer Game
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Friday
Title: Bro Shoulders and Traps (Bro adds Bis and Tris)
Round 1
3 x 8 Dumbbell Shrugs
3 x 8 Chin-Ups
3 x 8 Lateral Raises
3 x 8 Dips
3 x 60 Second Planks
Round 2
3 x 8 Dumbbell Shrugs
3 x 8 Chin-Ups
3 x 8 Lateral Raises
3 x 8 Dips
3 x 10 Pelvic Lifts with Feet on Exercise Ball
Round 3
3 x 8 Machine Shrugs
3 x 8 Front Dumbbell Raises
3 x 8 Barbell Curls
3 x 8 Dips
1 x 30 Second Hold Pelvic Lifts
1 x 30 Second Hold One-Legged Pelvic Lifts
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Title: Cardiovascular
1 Hour of Light Soccer Practice
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Saturday
Title: Cardiovascular
2 Hours of Light Soccer Practice/Pick-Up Game
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Sunday
Title: Legs
Round 1
3 x 8 Barbell Squats
3 x 8 Lying Leg Curls
3 x 8 Machine Calf Raises
3 x 8 Crunches
Round 2
3 x 8 Barbell Squats
3 x 8 Machine Calf Raises
3 x 8 Lying Leg Curls
3 x 8 Captain's Chair Leg Raises
Round 3
3 x 8 Barbell Squats
3 x 8 Machine Calf Raises
3 x 8 Lying Leg Curls
3 x 8 Leg Raises with Extension Superset with Jack-Knife Sit-Ups
