Offseason Overload > Weeks 1-3
WARM-UP:
Low-Int. Cardio Choice x(6-10 Min):
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
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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