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Day 1--> Stretching--> Sprints --> Plyometrics --> Weights (lower) --> Ball work --> StretchingDay 2 --> Stretching --> Balance --> Shuttle run --> Sit-ups --> Pushups --> Weights (upper) --> StretchingDay 3 --> Stretching --> Distance run --> Sprints --> Ball work --> StretchingDay 4 --> Stretching --> Shuttle run --> Sit-ups --> Pushups --> Plyometrics --> Weights (lower) --> StretchingDay 5 --> Stretching --> Balance --> Weights (upper) --> Distance run --> Sprint --> Ball work --> StretchingDay 6--> Stretching --> Shuttle run --> Sit-ups --> Pushups --> Weights (optional) --> StretchingDay 7--> OffUpper body: Benchpress --> pec-fly/butterfly --> incline press --> lat pulldown --> compound row --> tricep extensions (cables or dumbbells) --> dips --> bicep curls --> concentration curlsLower body: squats or leg press --> leg extension --> leg curls --> lunges --> abs --> calf raises
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