Sample Weekly Workout: Week 1

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 Pull Ups/Assisted Pull-Ups

3 x 8 Reps of Bench Dips

2 x 30-45 Second Planks

Round 2

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 Pull Ups/Assisted Pull-Ups

3 x 8 Reps of Bench Dips

3 x 8 Pelvic Lifts

Round 3

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 Pull Ups/Assisted Pull-Ups

3 x 8 Reps of Bench Dips

3 x 10 Second Hold Pelvic Lifts

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Tuesday

Title: Cardiovascular

30-40 Minutes Practicing Soccer (mix of Sprinting, Light Jogging, and Walking)

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Wednesday

Title: Bro Back and Bis (Bro adds Tris)

Round 1

3 x 8 Dumbbell Curls (1 = Both Arms)

3 x 8 Dips

3 x 8 Lat Pulldown

3 x 30-40 Second Planks

Round 2

3 x 8 Barbell Curls

3 x 8 Seated Overhead Tricep Dumbbell Press

3 x 8 Cable Straight Back Seated Rows

3 x 10 Pelvic Lifts with Feet on Exercise Ball

Round 3

3 x 8 Cable Curls

3 x 8 Cable Pushdown with Rope Attachment

3 x 8 Dumbbell Bent-Over Row

3 x 10 Second Hold Pelvic Lifts

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Thursday

Title: Rest

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Friday

Title: Bro Shoulders and Traps (Bro adds Bis and Tris)

Round 1

3 x 8 Dips

3 x 8 Barbell Curls

3 x 8 Lateral Raises

3 x 8 Dumbbell Shrug

3 x 30-45 Second Planks

Round 2

3 x 8 Cable Pushdown with Rope Attachment

3 x 8 Cable Curls

3 x 8 Lateral Raises/Front Dumbbell Raise

3 x 8 Machine Shrugs

3 x 10 Pelvic Lifts with Feet on Exercise Ball

Round 3

3 x 8 Dumbbell Curls (1 = Both Arms)

3 x 8 Seated Overhead Tricep Dumbbell Press

3 x 8 Front Dumbbell Raise

3 x 8 Dumbbell Shrug

3 x 15 Second Hold Pelvic Lifts with Feet on Exercise Ball

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Saturday

Title: Cardiovascular

1.5-2 Hours Pick-Up Football Game (mix of Sprinting, Light Jogging, and Walking)

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Sunday

Title: Legs

Round 1

3 x 8 Barbell Squat

3 x 8 Machine Calf Raises

3 x 8 Lying Leg Curls

Round 2

3 x 8 Barbell Squat

3 x 8 Machine Calf Raises

3 x 8 Lying Leg Curls

Round 3

3 x 8 Barbell Squat

3 x 8 Machine Calf Raises

3 x 8 Lying Leg Curls