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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.
Barbell Bench Press
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Barbell Military Press
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4x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x10 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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4x10 reps |
rest: 60s
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Barbell Curl
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Crunch
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3x15,15,15 reps |
rest: 60s
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Barbell Squat
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7x10 reps |
rest: 60s
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Machine Leg Press
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3x10 reps |
rest: 60s
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Barbell Deadlift
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5x10 reps |
rest: 60s
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Pull-Up
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3x15 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x20 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Machine Leg Extension
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4x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Crunch
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3x15,15,15 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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4x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x10 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Crunch
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3x15,15,15 reps |
rest: 60s
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Barbell Front Squat
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5x10 reps |
rest: 60s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Barbell Clean Deadlift
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3x10 reps |
rest: 60s
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Machine Seated Leg Curl
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4x10 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x10 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x10 reps |
rest: 60s
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Machine Seated Calf Raise
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3x20 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 60s
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Crunch
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3x15,15,15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Alternating Front Raise
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3x10 reps |
rest: 60s
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Dumbbell Reverse Fly
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3x10 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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3x10 reps |
rest: 60s
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Bench Dip
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3x10 reps |
rest: 60s
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