Offseason Overload > Weeks 1-3
WARM-UP:
Low-Int. Cardio Choice x(6-10 Minutes):
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:
EZ-Bar Upright Row 3x15
Band Iso-Squat Row 3x15
SERIES I:
Barbell Sumo Deadlift 3x8-12
Set 1: 8-12 @ 40%
Set 2: 8-12 @ 45%
Set 3: 8-12 @ 50%
DB Chest-Supported Row 3x15-20
Landmine Row 3x12-15
SERIES II:
Cable-Rope Front Raise 3x15-20
DB Half-Circle 3x12-15
Hammer Bent Arm Shrugs 3x20-25
J.F.F. (JUST FOR FUN):
Machine Adduction 3x15-20
DB Concentration Curls 3x12-15
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