DAY 2: POMPOUS-PECS

Updated: Jan 7, 2019

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 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



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DAY 1: HAM-HAVEN

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

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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