Hi all,

So I’m very new to all this, but I’ve been reading as many articles as I can and I’ve put together a few things. Any advice/help would be greatly appreciated. I play soccer so my goals are to tone up and gain some more agility. I don’t want to gain too much size due to the fact that my main goal is being agile but I definitely want some more muscle mass.

Here is what I’ve got so far:

Monday:
Squats – 3x12
Overhead Press – 3x12
Dips – 3x12
Situps – 3x20

Tuesday:
Cardio – 45 mins jogging on treadmill

Wednesday:
Lunges – 3x12
Bicep Curls – 3x12
Pulldowns – 3x12
Swiss Ball crunches – 3x20

Thursday:
Cardio – 45 mins on bike

Friday:
Stepups – 3x12
DB Bench Press – 3x12
BB Bent Rows – 3x12
Hyperextensions - 3x20

Please let me know what you think of this for s starting point for my goals.

Thanks!!