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Hello all!
I’m new here and I am interested to know what you think about my 8 weeks workout plan!
first I’d like to say that I have been playing hockey for 25 years now and I am used to working out.
Unfortunately I ripped my groin two years ago and got diagnosed with a herniated cervical last year, so no luck for me! Haven’t really been able to work out for about a year and a half!
First of January I decided to cut the sh*t and get back in shape!
Stopped drinking and ate better.
I started running 5km 5x a week with about 45mins of strength training. On top of that I had two practices and 1-2 games.
Now that season is over, I told myself I would like to challenge it even more before summer comes! Get lean and get more muscle. Just a heads up, I wanna focus on my legs/shoulders and arms and I am planning on cutting the cardio down after 4 weeks.
Here is what I have been doing for the last 2 weeks and planning on continuing it as far as I can!
Thank you already for your answers and your input!
Monday:
Warm-Up:
30mins - walk 1min at 6km/h then run 1min at 9km/h
Workout:
Legs:
-Squat 3 x 6-12
-Deadlift 3 x 6-12
-Leg Press 3 x 6-12
-Reverse Lunges 3 x 6-12
-Adduction machine 4 x 10-14
-Abduction machine 4 x 10-14
-Calves raises 4 x 10-14
Traps:
-Barbell Shrugs 4 x 10-14
-Dumbbell Shrugs 3 x 10-14
-Upright Row 3 x 8-12
-Farmers Carry 3 x max time
Abs:
Ab Ripper X (P90x)
Cool-Down
-Walk 45mins at 6km/h
-Stretching
-Sauna/Steamroom
Tuesday:
Warm-Up:
30mins - walk 1min at 6km/h then run 1min at 9km/h
Workout:
Chest:
-Bench Press 4 x 8-12
-Incline dumbbell Press 4 x 8-12
-Fly Machine 4 x 8-12
-Cable flies(High-Low) 3 x 8-12
-Cable flies(Low-High) 3 x 8-12
-Dips 3 x Max
Shoulders:
-Military Press 3 x 8-12
-Side Lateral Raises 4 x 8-12
-Cable Side Raises 3 x 8-12
-Bent over Side Raises 4 x 8-12
-Rear Delt Machine 4 x 8-12
Cool-Down
-Walk 45mins at 6km/h
-Stretching
-Sauna/Steamroom
Wednesday:
Warm-Up:
30mins - walk 1min at 6km/h then run 1min at 9km/h
Workout:
Legs:
-Squat 3 x 6-12
-Deadlift 3 x 6-12
-Leg Press 3 x 6-12
-Reverse Lunges 3 x 6-12
-Adduction machine 4 x 10-14
-Abduction machine 4 x 10-14
-Calves raises 4 x 10-14
Arms:
-Biceps Curls 3 x 8-12
-Triceps Rope Pulldown 3 x 8-12
-Hammer Curls 3 x 8-12
-Triceps V-bar pulldown 3 x 8-12
-Preacher Curls 3 x 8-12
-Bent over Triceps Kickbacks 3 x 8-12
Abs:
Ab Ripper X (P90x)
Cool-Down
-Walk 45mins at 6km/h
-Stretching
-Sauna/Steamroom
Thursday:
Warm-Up:
30mins - walk 1min at 6km/h then run 1min at 9km/h
Workout:
Back:
-Rear Delt Machine 4 x 8-12
-One Arm Bent over Rows 3 x 8-12
-Seated Hammer strength machine row 4 x 8-12
-Lat Pulldown 4 x 8-12
-Bent over Rows 3 x 8-12
-Pull ups 3 x Max
Shoulders:
-Military Press 3 x 8-12
-Side Lateral Raises 4 x 8-12
-Cable Side Raises 3 x 8-12
-Bent over Side Raises 4 x 8-12
-Rear Delt Machine 4 x 8-12
Cool-Down
-Walk 45mins at 6km/h
-Stretching
-Sauna/Steamroom
Friday:
Warm-Up:
30mins - walk 1min at 6km/h then run 1min at 9km/h
Workout:
Legs:
-Squat 3 x 6-12
-Deadlift 3 x 6-12
-Leg Press 3 x 6-12
-Reverse Lunges 3 x 6-12
-Adduction machine 4 x 10-14
-Abduction machine 4 x 10-14
-Calves raises 4 x 10-14
Arms:
-Biceps Curls 3 x 8-12
-Triceps Rope Pulldown 3 x 8-12
-Hammer Curls 3 x 8-12
-Triceps V-bar pulldown 3 x 8-12
-Preacher Curls 3 x 8-12
-Bent over Triceps Kickbacks 3 x 8-12
Abs:
Ab Ripper X (P90x)
Cool-Down
-Walk 45mins at 6km/h
-Stretching
-Sauna/Steamroom
Saturday/Sunday:
-Rest
Here you go,
I know it seems a lot! But so far I have not had any trouble doing it! Takes me about 3h to complete all together!
Thank you again for your input!
Have a good day all!
I’m new here and I am interested to know what you think about my 8 weeks workout plan!
first I’d like to say that I have been playing hockey for 25 years now and I am used to working out.
Unfortunately I ripped my groin two years ago and got diagnosed with a herniated cervical last year, so no luck for me! Haven’t really been able to work out for about a year and a half!
First of January I decided to cut the sh*t and get back in shape!
Stopped drinking and ate better.
I started running 5km 5x a week with about 45mins of strength training. On top of that I had two practices and 1-2 games.
Now that season is over, I told myself I would like to challenge it even more before summer comes! Get lean and get more muscle. Just a heads up, I wanna focus on my legs/shoulders and arms and I am planning on cutting the cardio down after 4 weeks.
Here is what I have been doing for the last 2 weeks and planning on continuing it as far as I can!
Thank you already for your answers and your input!
Monday:
Warm-Up:
30mins - walk 1min at 6km/h then run 1min at 9km/h
Workout:
Legs:
-Squat 3 x 6-12
-Deadlift 3 x 6-12
-Leg Press 3 x 6-12
-Reverse Lunges 3 x 6-12
-Adduction machine 4 x 10-14
-Abduction machine 4 x 10-14
-Calves raises 4 x 10-14
Traps:
-Barbell Shrugs 4 x 10-14
-Dumbbell Shrugs 3 x 10-14
-Upright Row 3 x 8-12
-Farmers Carry 3 x max time
Abs:
Ab Ripper X (P90x)
Cool-Down
-Walk 45mins at 6km/h
-Stretching
-Sauna/Steamroom
Tuesday:
Warm-Up:
30mins - walk 1min at 6km/h then run 1min at 9km/h
Workout:
Chest:
-Bench Press 4 x 8-12
-Incline dumbbell Press 4 x 8-12
-Fly Machine 4 x 8-12
-Cable flies(High-Low) 3 x 8-12
-Cable flies(Low-High) 3 x 8-12
-Dips 3 x Max
Shoulders:
-Military Press 3 x 8-12
-Side Lateral Raises 4 x 8-12
-Cable Side Raises 3 x 8-12
-Bent over Side Raises 4 x 8-12
-Rear Delt Machine 4 x 8-12
Cool-Down
-Walk 45mins at 6km/h
-Stretching
-Sauna/Steamroom
Wednesday:
Warm-Up:
30mins - walk 1min at 6km/h then run 1min at 9km/h
Workout:
Legs:
-Squat 3 x 6-12
-Deadlift 3 x 6-12
-Leg Press 3 x 6-12
-Reverse Lunges 3 x 6-12
-Adduction machine 4 x 10-14
-Abduction machine 4 x 10-14
-Calves raises 4 x 10-14
Arms:
-Biceps Curls 3 x 8-12
-Triceps Rope Pulldown 3 x 8-12
-Hammer Curls 3 x 8-12
-Triceps V-bar pulldown 3 x 8-12
-Preacher Curls 3 x 8-12
-Bent over Triceps Kickbacks 3 x 8-12
Abs:
Ab Ripper X (P90x)
Cool-Down
-Walk 45mins at 6km/h
-Stretching
-Sauna/Steamroom
Thursday:
Warm-Up:
30mins - walk 1min at 6km/h then run 1min at 9km/h
Workout:
Back:
-Rear Delt Machine 4 x 8-12
-One Arm Bent over Rows 3 x 8-12
-Seated Hammer strength machine row 4 x 8-12
-Lat Pulldown 4 x 8-12
-Bent over Rows 3 x 8-12
-Pull ups 3 x Max
Shoulders:
-Military Press 3 x 8-12
-Side Lateral Raises 4 x 8-12
-Cable Side Raises 3 x 8-12
-Bent over Side Raises 4 x 8-12
-Rear Delt Machine 4 x 8-12
Cool-Down
-Walk 45mins at 6km/h
-Stretching
-Sauna/Steamroom
Friday:
Warm-Up:
30mins - walk 1min at 6km/h then run 1min at 9km/h
Workout:
Legs:
-Squat 3 x 6-12
-Deadlift 3 x 6-12
-Leg Press 3 x 6-12
-Reverse Lunges 3 x 6-12
-Adduction machine 4 x 10-14
-Abduction machine 4 x 10-14
-Calves raises 4 x 10-14
Arms:
-Biceps Curls 3 x 8-12
-Triceps Rope Pulldown 3 x 8-12
-Hammer Curls 3 x 8-12
-Triceps V-bar pulldown 3 x 8-12
-Preacher Curls 3 x 8-12
-Bent over Triceps Kickbacks 3 x 8-12
Abs:
Ab Ripper X (P90x)
Cool-Down
-Walk 45mins at 6km/h
-Stretching
-Sauna/Steamroom
Saturday/Sunday:
-Rest
Here you go,
I know it seems a lot! But so far I have not had any trouble doing it! Takes me about 3h to complete all together!
Thank you again for your input!
Have a good day all!
