Hockey Off Season Tim

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Hockey Off Season Tim

Shared By : MikNil

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 15 / 515

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Description

Del 1 Season 2012/13

Tuesday

Day 1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Rowing	0 min	N/A	N/A
Back		Wide-Grip Lat Pulldown	60 sec	10	4
Biceps		Body Row	60 sec	12	3
Back		One-Arm Dumbell Row	60 sec	12	3
Back		Barbell Deadlift	60 sec	12	3
Chest		Dumbbell Bench Press	60 sec	10	4
Chest		Machine Incline Chest Press	60 sec	10	3
Triceps		Bench Dip	60 sec	10	3
Chest		Dumbbell Fly	60 sec	12	2
Abs		Jackknife Sit-up	60 sec	15	3
Abs		Flat Bench Lying Leg Raise	60 sec	15	2

Wednesday

Day 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Intervall 70*20	20 sec	8	1
Shoulders		Dumbbell Shoulder Press	60 sec	10	4
Cardio		Intervall 15*15	15 sec	10	1
Shoulders		Dumbbell Lateral Raise	60 sec	12	3
Cardio		Intervall 210*90	90 sec	6	1
Shoulders		Dumbbell Raise	60 sec	12	3
Abs		Cable Crunch	60 sec	10	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	10	3

Thursday

Day 3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Lopning 1000m	240 sec	6	1
Biceps		Barbell Curl	60 sec	10	3
Abs		Plate Twist	60 sec	15	3
Biceps		Dumbbell Bicep Curl	60 sec	10	3
Abs		Oblique Crunches	60 sec	15	3
Biceps		Hammer Curls	60 sec	10	3
Cardio		Break	180 sec	1	1
Biceps		Close-Grip Standing Barbell Curl	60 sec	10	3

Friday

Day 4

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Ropes	60 sec	8	3
Upper Legs		Barbell Squat	60 sec	20	3
Upper Legs		Open Palm Kettlebell Clean	60 sec	20	3
Upper Legs		Leg Press	60 sec	20	3
Chest		Barbell Bench Press	60 sec	20	3
Cardio		Break	150 sec	Undefined	0
Shoulders		Dumbbell One Arm Shoulder Press	60 sec	20	3
Cardio		Break	120 sec	1	1
Cardio		Intervall 210*90	90 sec	6	1

Sunday

Day 5

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Lopning 5Km.	60 sec	1	1

ANY

Optional

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	60 min	N/A	N/A
Back		Romanian Deadlift	60 sec	10	4
Glutes		Bridge	60 sec	N/A	3
Upper Legs		Lying Leg Curls	60 sec	12	3
Upper Legs		Barbell Single Leg Squat	60 sec	12	2
Upper Legs		Barbell Squat	60 sec	10	4
Upper Legs		Leg Press	60 sec	12	3
Upper Legs		Barbell Hack Squat	60 sec	12	3
Upper Legs		Leg Extensions	60 sec	12	2
Back		Pullups	60 sec	8	3

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