help a bro out with his routine

[iamcdn]

looking for a little help here with my routine.
(ill apologize now for the length)

i have 1-1.5 hours of soccer practice (scrimage, light runs/sprints) 3 times a week (m.w.f) and then games on saturdays. tuesday is a write off since im at school 9:30-9:30. i would ideally take sundays off entirely to recover and do some homework.

goals:
i want to just maintain my muscle/strength (of course i would like to add to this but it may not be possible/require too much food)


so with that said i THINK im gonna lift m.w.f:
monday: chest
wednesday: back
friday: shoulders/arms

my concern with all that running:
should i add a legs day or rearragnt to say (chest/tris, back/bis, shoulders, legs)?
do deads? (very taxing)
lift heavy for a few reps or higher reps?

with those questions answered ill reevaulate and post a routine and you guys and critique that too!

 

[hornedfrogs07]

Definitely do legs, but not to the point that you're going to be too sore to practice the next day. The lactic acid buildup can increase the chances of you injuring a leg by reducing flexiblity. Do legs, but be sure you heat and stretch before you start running and all the next day.

 

[iamcdn]

Cheers, SL

any other opinions or is everyone here mute?

 

[Dark Genesis]

hey im sorta same situation as you

i play soccer to, i train 2hrs every tues and thurs and play sun. Im loosing size in my upper body because of soccer training. When i had a knee operation i took a yr off soccer and hit the gym, i began at 90kg and reached 100kg, then i was ready to play soccer again. But with that extra bulk i gained i found my speed and sharpness decline and was told by my coach to loose weight. So now im down to 88kg, fittest ive ever been but with no size.

 

[iamcdn]

yah i read your post, you got a few more replies than me

PM me we can work out a routine and talk footie.