DAY 3: SILVER-BACK

Updated: Jan 5, 2019

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 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

DB Seated Lateral-Raise 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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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 2: POMPOUS-PECS

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 L

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