Monday

Exercise	Sets	Reps	Rest (in seconds)
Flat Bench	5	5	120
Barbell Row	3	5	120
Military Press	3	5	120
Incline Bench	3	8	60
Weighted Pull-ups	3	9-12	60
Barbell Front Raise	3	8	60
Stability Ball Plank	3	2-3 minute hold	0-30

Tuesday

This is my Sprint day. Most of the time, I follow this sprint routine I outlined earlier:

http://fitexcellence.com/2010/05/shape-up-your-sprints/

I also use this day to work on my touch for soccer by doing various shooting drills.

I also do a lot of push-ups on my off-days. I recommend the Hundred Push-ups Challenge if you don’t know where to start.

Wednesday

Today, is my leg day.

Barbell Bulgarian Split Squats – 8 sets, 5 reps each

I always work my way up slowly, starting with just the bar and adding 10-20 lbs per side per set. The last set is always the heaviest.

Deadlifts – 5 sets, 5 reps each

I’ll follow that with some plyometrics. I might do 30 seconds of Box Jumps, Depth Jumps, Box Marches and Lateral Bounds. 30 seconds on, 30 seconds off. I try to vary this, so I’ll usually just pick a few exercises from the plyometrics section of Exrx.net:

http://www.exrx.net/Lists/PowerExercises.html

I will follow all of this up with 3 sets, 5 reps per side of the Full Contact Twist for core stability.

I’ll also try to catch a pick-up soccer game, or do some more soccer drills. I’ll also do some more push-ups today.

Thursday

This is a repeat of Monday’s workout.

Friday

This is a repeat of Tuesday’s workout.

Saturday

Soccer game in the morning, push-ups at home afterward.

Sunday

Rest day!