Hockey Strength and Weight Loss with Endurance Workout

Author Daniel HartFitness Level AdvancedType Muscular Definition
Days in Plan 3 Days Rest Between Sets:
1:00-1:30 minutes
Duration95 Min per session
This program is designed to advance one's endurance and strength. Day 1 (Upper Body) should be completed on Monday, Wednesday, and Friday. Day 2 (Lower Body) should be completed on Tuesday and Thursday. Each day also combines consistent cardiovascular training. Day 3 (Saturday) is a cool down workout that does not focus on any major muscle groups, except for cardiovascular strenthening.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 4Reps: 25
Twisting Crunches Exercise Picture 2. Twisting Crunches
Sets: 4Reps: 20
Roman Chair Exercise Picture 3. Roman Chair
Sets: 3Reps: 10
Twisting Leg Raises Exercise Picture 4. Twisting Leg Raises
Sets: 3Reps: 12
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 20 Min Intensity: 70%
Hockey Exercise Picture 2. Hockey
Duration: 60 Min Intensity: 100%
Day 1 - Upper Body
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 10
Decline Press Exercise Picture 2. Decline Press
Sets: 3Reps: 12
Cable Crossovers Exercise Picture 3. Cable Crossovers
Sets: 3Reps: 12
Upward Cable Crossovers Exercise Picture 4. Upward Cable Crossovers
Sets: 3Reps: 12
21s Exercise Picture 5. 21s
Sets: 3Reps: 12
Barbell Curls Exercise Picture 6. Barbell Curls
Sets: 3Reps: 12
Dumbbell Flys Exercise Picture 7. Dumbbell Flys
Sets: 3Reps: 12
Machine Military Press (Shoulder Press) Exercise Picture 8. Machine Military Press (Shoulder Press)
Sets: 3Reps: 8
Tricep Pulldowns Exercise Picture 9. Tricep Pulldowns
Sets: 3Reps: 12
Day 2 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 40 Min Intensity: 65%
Recumbent Bike Exercise Picture 2. Recumbent Bike
Duration: 20 Min Intensity: 65%
Day 2 - Lower Body
Cable Bent-Leg Deadlift Exercise Picture 1. Cable Bent-Leg Deadlift
Sets: 3Reps: 20
Front Squats Exercise Picture 2. Front Squats
Sets: 3Reps: 20
Leg Press Exercise Picture 3. Leg Press
Sets: 3Reps: 15
Standing Calf Raises Exercise Picture 4. Standing Calf Raises
Sets: 3Reps: 20
Day 3 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 40 Min Intensity: 65%
Hockey Exercise Picture 2. Hockey
Duration: 60 Min Intensity: 65%
Recumbent Bike Exercise Picture 3. Recumbent Bike
Duration: 30 Min Intensity: 65%

With this log you will be able to print off as many sheets as required to track this workout.

Hockey Strength and Weight Loss with Endurance Basics

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