Goalie Workout Plan

Workout

Day 1: Upper Body#1

Dumbbell Bench Press 3 sets 10 reps
Seated Rows 3 sets 10 reps
Overhead Triceps Extensions 3 sets 10 reps
Dumbbell Bicep Curls 3 sets 10 reps
Dumbbell Shoulder Press 3 sets 10 reps
core: Crunches 4 sets 20 reps
30 minute Run

Day 2: Legs#1

Leg Press 4 sets 12, 12, 10, 10 reps
Walking Lunges 3 sets 20 steps
Laying Leg Curls 5 sets 12, 12, 12, 10, 10 reps
Leg Extensions 3 sets 10 reps
Standing Calf Raises 4 sets 12 reps
Seated Calf Raises 3 sets 10 reps
core: Side Bends with dumbbells 4 sets 20 reps
20 minute Bike

Day 3: Upper Body#2

Inclined Dumbbell Bench Press 3 sets 10 reps
Wide Grip Pull Downs 3 sets 10 reps
Rope Triceps Pushdown 3 sets 10 reps
Inclined Dumbbell Curls 3 sets 10 reps
Seated Shrugs 3 sets 10 reps
core: Knee Raises 4 sets 20 reps
30 minutes Elliptical

Day 4: Legs#2

Bounce, Bounce, Jump Squat 3 sets work 15 seconds rest 30 seconds
Jump Alternating Lunges 3 sets work 15 seconds rest 30 seconds
Jump Bringing Knees Up 3 sets work 15 seconds rest 30 seconds
Leg Exchanges 3 sets work 45 seconds
Step Ups 3 sets work 45 seconds
20 minute Bike

Day 5: Upper Body#3

Dumbbell Bench Press 3 sets 10 reps
Seated Rows 3 sets 10 reps
Overhead Tricep Extensions 3 sets 10 reps
Dumbbell Bicep Curls 3 sets 10 reps
Dumbbell Shoulder Press 3 sets 10 reps
core: Ball Crunches 4 sets 20 reps
30 minute Run, Sprint 1 minute jog 30 seconds and repeat

Day 6: Rest
Day 7: Rest