Offseason Overload > Weeks 4-6
WARM-UP:
Low-Int. Cardio Choice x(6-10 Minutes):
D. Stairmaster/Step-Mill
V-BALL SERIES:
Crunch x25
Leg Raise x25
SL Bicycle x15/e
Flutter Kicks x(1:00)
Side Plank x(:30)/e
PRE-EXHAUSTION:
Cable SA Rear Delt 3x12-15/e
DB Chest Fly 3x15
Cable Tricep Ext. 3x15
SERIES I:
Incline Bench Press 3x10-15
Set 1: 10-15 @ 35%
Set 2: 10-15 @ 40%
Set 3: 10-15 @ 45%
DB Bench Press 3x15-20
Barbell Overhead Press 3x15-20
SERIES II:
Band-Assisted Pull Up 3x15-20
DB SA Tricep Kickbacks 3x12-15/e
EZ-Bar Skullcrusher 3x15-20
J.F.F. (JUST FOR FUN):
Machine Seated Calf Raise 3x15-20
Leg Press/Donkey Calf Raise 3x20-25
Back To: Offseason Overload
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