Exercise  |  Training  |  Last Updated June 2024

Full Workout Routine for Hockey Players

Complete Exercises, Sets & Reps for Arms, Chest & Back, and Legs

Disclaimer: The workout information on this page is for informational purposes only and reflects personal training experience — not professional fitness, medical, or sports medicine advice. Consult a qualified healthcare provider before beginning any new exercise program. Pajer Hockey is not responsible for any injury resulting from the use of this content. Train at your own risk.

This is the actual workout routine used at Pajer Hockey. Use it as a starting point — these are what work for one specific body and schedule. Apply the ones that fit, ditch the ones that don't, and adjust as needed. Use these workouts at your own risk.

Training Rules to Follow

• Rest Time: 30 seconds to 1 minute between sets.
• Progressive Overload: 1–2 warm-up sets, then optimal weight to reach failure in the 8–12 rep range. If you can do more than 12, hold that weight and increase next session.
• Half Reps: Once full reps are no longer possible, keep going with half reps until those are gone too.
• Get Stronger Mindset: Every session, the goal is to get stronger — not better at hockey. Focus on building muscle. The ice is where hockey improvement happens.

🏒 Arm Day

Biceps

• Dumbbell Curls — 6 × Failure
• Dumbbell Spider Curls — 4 × Failure
• Dumbbell Hammer Curls — 3 × 15–20
• EZ-Bar Reverse Curls — 3 × Failure

Triceps

• Cable Tricep Extensions — 8 × Failure
• Dumbbell Skull Crushers — 4 × Failure
• Single Arm Cable Rope Kickbacks — 4 × 10

Shoulders (Optional)

• Side Delt Lateral Raises Superset — 6 sets
  • (A) Full range × 10
  • (B) Half rep range × 10
• Rear Delt Dumbbell Flys — 6 × Failure

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🏒 Chest & Back Day

Chest

• Barbell Incline Bench Press — 6 × Failure
• Cable Pec Flys (or Pec Fly Machine) — 4 × Failure
• Dumbbell Bench Press — 4 × 15–20

Back

• T-Bar / Barbell / Dumbbell Rows — 6 × Failure
• Neutral Overhand Grip Lat Pulldowns — 4 × Failure
• Neutral Reverse Grip Lat Pulldowns — 4 × Failure
• Medicine Ball Hyperextensions (Optional) — 3 × 10–20

🏒 Leg Day

Quad-Focused

• Machine Seated Leg Extensions — 10 × Failure (or 30 seconds on / 30 seconds off for 10 minutes straight)
• Barbell Squats (Optional) — 4 × 6–10
• Quad Burnout Superset — 4–6 sets
  • Machine or Plate Loaded Hack Squat × 10–20
  • Bodyweight Sissy Squats × 10–20

Hamstring-Focused

• Machine Leg Curls (Lying or Seated) — 10 × Failure (or 30 seconds on / 30 seconds off for 10 minutes)
• Dumbbell Stiff Leg Deadlift — 6–8 × 10–15

Glute-Focused (Optional)

• Resistance Band Side Shuffle — 8 × 20 (each side)