Workout Routine

Full body workout - leg focus

by overinterview

Full body workout for weeks that we are working early in the morning.

Workouts

Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

bench press

3 sets

Fitball hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec

Fitball hamstring curl

3 sets

Lunge with overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Lunge with overhead press

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

hip thrust

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

calf raise

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

triceps extension

3 sets

Tuesday

Soccer Training

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Soccer Training

1 sets

Wednesday

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

tricep pushdown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

lat pulldown

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

pullup

3 sets

Jackknife

Set
Intensity
Weight
Reps
Rest time
1
8
30 sec
2
8
30 sec
3
8
30 sec

Jackknife

3 sets

Russian Twist

Set
Intensity
Weight
Reps
Rest time
1
8
30 sec
2
8
30 sec
3
8
30 sec

Russian Twist

3 sets

plank

Set
Time
Rest time
1
120 sec
30 sec

plank

1 sets

Thursday

Soccer Training

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Soccer Training

1 sets

Friday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

deadlift

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

calf raise

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

dumbbell row

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

leg extension

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

leg press

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

hammer curl

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

leg curl

3 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

cable kickback

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

preacher curl

3 sets

Saturday

Rest

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Rest

1 sets

Sunday

Soccer Training

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Soccer Training

1 sets