DAY 1: HAM-HAVEN

Updated: Jan 7, 2019

Offseason Overload > Weeks 4-6


WARM-UP:

Low-Int. Cardio Option x(6-10 Minutes):

A. Incline Treadmill Walk

B. Arc/Elliptical Run

C. Stationary/Watt Bike

D. Stairmaster/Step-Mill


V-BALL SERIES:

Reverse Crunch x25

SL Crossover Leg Raise x15/e

Incline Sit Up x25

Crossover Side Crunch x15/e

Low-Plank x(1:00)


PRE-EXHAUSTION:

DB/KB Goblet Squat 3x15

Standing SL Ham Curl 3x12/e

Goat Bag Back Ext. 3x15


SERIES I:

Barbell Back Squat 3x12-15

Set 1: 12-15 @ 50%

Set 2: 12-15 @ 55%

Set 3: 12-15 @ 60%

SL Leg Press 3x8-12/e

Barbell RDL 3x15-20


SERIES II:

Partner Side Abduction 3x8-12/e

Hack Squat 3x15-20

Lateral Step Up 3x12-15/e


J.F.F. (JUST FOR FUN):

SL Bulgarian Split Squat 3x15/e

EZ-Bar Preacher Curl 3x12-15



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DAY 2: POMPOUS-PECS

Offseason Overload > Weeks 4-6 WARM-UP: Low-Int. Cardio Choice x(6-10 Minutes): A. Incline Treadmill Walk B. Arc/Elliptical Run C. Stationary/Watt Bike D. Stairmaster/Step-Mill V-BALL SERIES: Crunch x

DAY 3: SILVER-BACK

Offseason Overload > Weeks 4-6 WARM-UP: Low Int. Cardio Choice x(6-10 Minutes): A. Incline Treadmill Walk B. Arc/Elliptical Run C. Stationary/Watt Bike D. Stairmaster/Step-Mill V-BALL SERIES: Bicycle

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