hey I’m 5-11 155 pounds
I been weightlifting for about 5 months already but I have not been doing it right(tho I have seen good results). Now that I found this web site I received good advice on how to lift but I want a workout that will help my needs. I want a work out that will not only make me look good but to improve my ability to play hockey(skate faster shoot harder). This workout is kind of big but I was hopping to get some help to take out some unnecessary ones or make a good training split so that I don’t over train. thanks
upper workout - 2 sets (9-12reps)
dumbbell bench press
Seated cable row
Seated dumbbell shoulder press
pull-ups
reverse preacher curl
decline dumbbell triceps extension
dumbbell lateral raise
bent over lateral raise
dumbbell shrugs
Sit Ups on Slant Board (as many reps as possible)
Hanging Leg Lifts (as many reps as many as possible)
lower workout- 2 sets(9-12reps)
leg press
lunges
Romanian deadlift
lying leg curl
standing calf machine
leg press
lunges
Romanian deadlift
lying leg curl
standing calf machine
workout splits I looked into
Day 1: Lower body
Day 2: Upper body
Day 3: Recovery
Day 4: Lower body
Day 5: Recovery
Day 6: Upper body
Day 7: Recovery
Day 1: Lower body
Day 2: Recovery
Day 3: Upper body
Day 4: Recovery
Day 5: Whole body
Day 6: Recovery
Day 7: Recovery