please help need pro workout help!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1come on?

Question

Workout shedule need pro help?

i'm 15 i weigh114ish i am 5,2 and my body fat percentage is around about 14,5% .i am trying to get into shape for soccer and lower my body fat percentage to under 10 and i have 2 months to do it in .is this a good workout shedule for achieving these two gaols i wanna achieve
monday
35 minute total chest workout which includes bench press ,dumbell bench press ,open hand fly ,dumbell decline bench press etc. then a 25 min cardio run
tuesday
25min hang clean to front squat to push press
medicine ball chop
piston bent over
turkish get up
wednesday
1hr same as monday
thursday
1 hr same as tuesday
friday
30 min cardio run then
1 hr 30 min leg press ,squats ,lunges ,seated row,lateral row, leg
extention, skip rope,chest fly

other cardio in the week include 2,5 km bike ride to scholl and 2,5 km back every weekday 45 min soccer 4 days a week . so is there any change required and will i achieve my 2 goals in a month and a half.

Answer 1

There is always change required in training if you want to continue making gains. As you probably already know, the purpose of a workout is to challenge your muscles. If you continue to do the same weight/cardio routine...your muscles will adapt to that routine, and become "stubborn" in terms of progress. You want to keep your muscles "confused". For example; try super setting your chest and back routine on one day, drop sets on one day, pyramid sets the next, plyos and static training on one, etc. Your choice of specific exercises is fine, but always think outside the box (adding, taking out exercises, changing pace and # of sets)

Keep it dynamic. This will help you in your performance, and keep you super lean. Just make sure to never do the exact same routine more than twice per month. And always give your muscles one day a week to recoup.