DAY 3: SILVER-BACK

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:

Bicycle Hold x(:30)/e

Sit Up x25

Incline Rotation x15/e

Reverse Toe-Tap x25

Low-Plank x(:60)


PRE-EXHAUSTION:

DB SA T-Row 3x15

EZ-Bar Chest-Supported Front Raise 3x15

Band Face Pull 3x15


SERIES I:

Barbell Rack Pull 3x8-12

Set 1: 8-12 @ 55%

Set 2: 8-12 @ 60%

Set 3: 8-12 @ 65% Cable V-Grip Seated Row 3x15-20

Hammer Alt. SA Row 3x8/e


SERIES II:

Barbell Shrug 3x15-20

DB Lateral Raise SA Alt. Iso-Hold 3x(5-4-3)

Band Front-Raise 3x15-20


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

Partner Butterfly (5-Ct. Ecc.) 3x8-12

Cable Bicep Curl 3x15-20



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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 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

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