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Off Season
Sport
Advanced
Machine strength
Plan Details
The Off Season routine by Snell17 is a 9 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Monday
Est. 89 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Machine Seated Row
2 Sets x 10 Reps
Machine Calf Press
3 Sets x 25 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Elliptical Training
1 Set
Tue
Tuesday
Est. 138 min
12 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Decline Oblique Crunch
3 Sets x 10 Reps
Elliptical Training
1 Set
Wed
Wednesday
Est. 53 min
8 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Thu
Thursday
Est. 50 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Rear Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Fri
Friday
Est. 93 min
13 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Sat
Saturday
Est. 31 min
6 exercises
Barbell Curl
2 Sets x 10 Reps
Barbell Rear Press
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
EZ Bar Close Grip Curl
2 Sets x 10 Reps
Barbell Seated Tricep Extension
2 Sets x 10 Reps
Any
Cardio
Est. 22 min
1 exercise
Stationary Bike
1 Set
Any
Shortie
Est. 44 min
7 exercises
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Decline Oblique Crunch
3 Sets x 10 Reps
Any
Shortie2
Est. 48 min
9 exercises
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Tricep Extension
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 10 Reps
Single-Leg Bench Dip
2 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 10 Reps
