Off Season Weight Training
 

Monday

Wednesday

Friday

Core Lifts

Core Lifts

CoreLifts

     Box Squat

     Hang Clean

     Parallel Squat

     Towel Bench

     Deadlift

     Bench Press

 

 

 

Auxiliary Lifts

Auxiliary Lifts

Auxiliary Lifts

     Leg Extensions

     Glute/Ham

     Straight Dead

     Leg Curl

     Incline Press

     Leg Curl

     Lunges

     Military

     Lat Pulls

     Neck Press

     Flys

     Curls

     Tri Extensions

     Shoulder Raises

     Dumbbell Bench

 

 

 

Core Lift set/rep workout   (always use a warm up set)

            Week 1/5

Week 2/6

Week 3/7

Week 4/8

Sets of 10-8-6

3 sets of 3

3 sets of 5

Sets of 5-4-3-2-1