DAY 2: POMPOUS-PECS

Updated: Jan 7, 2019

Offseason Overload > Weeks 1-3


WARM-UP:

Low-Int. Cardio Choice x(6-10 Min):

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-Rope Pullover 3x15

DB Incline Bench Press 3x15

SA Pec-Deck 3x12-15/e


SERIES I:

Barbell Bench Press 3x15-20

Set 1: 15-20 @ 40%

Set 2: 15-20 @ 45%

Set 3: 15-20 @ 50%

Vertical Bench Press 3x15-20

DB Overhead/Military Press 3x10-15


SERIES II:

Cable/Hammer Pulldown 3x15-20

Tricep Weighted Dips 12-15

Cable SA Tricep Ext. 3x15-20/e


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

Plate-Loaded Seated Calf Raise 3x15-20

Machine Standing Calf Raise 3x20-25



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DAY 1: HAM-HAVEN

Offseason Overload > Weeks 1-3 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 1-3 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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