Lacrosse Strength Training
Sport
Advanced
Barbell
Plan Details
The Lacrosse Strength Training routine by JefitTeam is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
This is a lacrosse strength training routine that focuses upon gaining strength, improving cardio, endurance, ripped and toned for playing lacrosse. Lacrosse is a physically demanding sport that requires forearm / overall full body strength to compete against other players as well as high cardio endurance to have the stamina to play grueling minutes on the field. With this routine you will workout 4 days a week with 2 days focused upon the upper body and 2 days split for the lower body. You will perform this routine as upper body, lower body, upper body and finishing off with lower body. This isn't a bulking routine or cutting routine, this routine is focused on gaining strength, improving endurance/stamina and building muscle. *** Notes : Its important to warm up and stretch before any workout or playing lacrosse to prevent pulling or injuring muscles. Depending on how you want to train you can add in more abdominal exercises, substitute exercises in or increase/decrease the amount of time performed for cardio. On rest days you can add more cardio in to help improve stamina training.
Routine detail
Day 1
Upper Body
Est. 96 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Treadmill Running
1 Set
Walking
1 Set
Day 2
Lower Body
Est. 88 min
11 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Treadmill Running
1 Set
Walking
1 Set
Day 3
Upper Body
Est. 90 min
12 exercises
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Treadmill Running
1 Set
Walking
1 Set
Day 4
Lower Body
Est. 87 min
11 exercises
Barbell Front Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Treadmill Running
1 Set
Walking
1 Set
