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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!!

You haven't read enough...



j/k

Umm...IMO the routine is not that good. I would reduce the reps to 5 or 6 for some exercises...

If I just changed some of the stuff I would have you do:

Monday:
Squats – 5x5
Overhead Press – 5x5
Dips – 3x12
Situps – 3x20

Tuesday:
Cardio – 45 mins jogging on treadmill

Wednesday:
Lunges – 3x8
Bicep Curls – 3x12
Pulldowns – 3x12
Swiss Ball crunches – 3x20

Thursday:
Cardio – 45 mins on bike

Friday:
Deadlifts - 5x3 or 3x3
Stepups – 2x12
DB Bench Press – 3x12
BB Bent Rows – 3x12
Hyperextensions - 2x20

--x--

This is just basic....but once you learn that compound exercises are better than isolation exercises you can mix things up....But this looks better than before. Though, if it were really up to me I would remove all arm work and add in more lower body work and more upper body work.

Push-ups
Pull-ups
Glute Ham Raises
Front Squats

are just a few...

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