Ball Hockey Training
Sport
Intermediate
Body
Plan Details
The Ball Hockey Training routine by msticksl is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This training program will build your functional strength in all major muscle areas. This program should increase muscle strength and endurance. Depending on your level of experience exercises can be modified to increase or decrease difficulty. With this routine you will balance working out your upper and lower body through three days of resistance training at moderate to high intensity and one day of high intensity full body training. This isn't a bulking routine or cutting routine, this routine is focused on gaining strength, improving endurance/stamina and building muscle. Note: Its important to warm up before any workout to prevent pulling or injuring muscles. Depending on how you want to train you can add in more abdominal exercises and modify exercises to ensure safety and proper technique. On rest days you can add more cardio in to help improve stamina training. Ensure to stretch and drink water after each workout
Routine detail
Day 1
Upper Body
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
Superman
3 Sets
Air Bike
1 Set x 50 Reps
Day 2
Lower Body
Est. 46 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Plank
1 Set
Side Bridge
2 Sets
Air Bike
1 Set x 50 Reps
Day 3
Upper Body 2
Est. 58 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Raise (Stability Ball)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
Stability Ball Back Extension
3 Sets x 10 Reps
Alternating Leg Bridge
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 8 Reps
Day 4
Full Body - The Rest
Est. 45 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Barbell Kneeling Jump Squat
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Stability Ball Medicine Ball Sit-Up
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
