Lacrosse Strength Training

Workout Name : Lacrosse Strength Training

Shared By : JustinMiliano

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 1 / 110

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Description

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.

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Day 1 Upper Body
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 10 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 12 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 10 3 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 15 3 Progress Chart

Abs

Crunches Crunches 60 sec 15,15,15 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 15,15,15 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Day 2 Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 10 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 10 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 12 3 Progress Chart

Abs

Crunches Crunches 60 sec 15,15,15 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 15,15,15 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Day 3 Upper Body
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Fly Dumbbell Fly 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 10 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 3 Progress Chart

Biceps

Dumbbell Incline Bench Curl Dumbbell Incline Bench Curl 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 10 3 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 15 3 Progress Chart

Triceps

Dip Dip 60 sec 12 3 Progress Chart

Abs

Crunches Crunches 60 sec 15,15,15 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 15,15,15 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Day 4 Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 10 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 10 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 10 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 10 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 12 3 Progress Chart

Abs

Crunches Crunches 60 sec 15,15,15 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 15,15,15 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart