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Full Body Routine - Soccer Player in Off-Season

Age: 18
Height: 5’11
Weight: 185lb

I’m a soccer player that rotates around the field a lot so i’m put in a whole lot of different positions across a season. I’m looking to put on a bit of MUSCLE AND STRENGTH over the next three months or so.

Unfortunately, I won’t be getting a gym membership until at least February next year where I will be happy to start back doing a strength routine.

With my limited range of gear (100kg weights, two dumbbells, bench), I tried to draw something up that will work with my goals. I will be doing this three times a week for the foreseeable future, I’m not sure about the sets and rep ranges in all honesty and the sooner I’m back at the gym, the happier I will be. Is this a reasonably balanced routine that I can work with for the mean time?

DB LUNGES
DB BULGARIAN SPLIT SQUATS
DB ROMANIAN DEADLIFTS
DB BENCH
PRESS UPS
DB PRESS
DB ROWS (kroc rows as a variation)
CHIN UPS

Cheers.

That’s not a routine, that’s a list of exercises.

Too many exercises. Do this:

Do the single leg exercises first if 100kg aren’t a challenge on snatch grip deadlifts and front squats; this will pre-exhaust your legs and make the compound exercises more productive with less weight.

[quote]nighthawkz wrote:
Too many exercises. Do this:

Do the single leg exercises first if 100kg aren’t a challenge on snatch grip deadlifts and front squats; this will pre-exhaust your legs and make the compound exercises more productive with less weight.[/quote]

How do you do snatch grip deadlifts with dumbbells?

[quote]dagill2 wrote:
How do you do snatch grip deadlifts with dumbbells?
[/quote]

My mistake, I was assuming he had a bar as well. However, Cosgrowe has said that you could also do the program without the squats and deads, so my recommendation still stands.

Dumbbell clean and presses, my favorite dumbbell exercise.

[quote]a2_z wrote:
Dumbbell clean and presses, my favorite dumbbell exercise.[/quote]

Single arm is even more fun.