off season
General
Intermediate
Machine strength
Plan Details
The off season routine by Salatiel91 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
It's a routine planned for winning muscle while you have a parallel work for resistence Ideal for referees who are off season
Routine detail
Mon
PULL 1
Est. 40 min
5 exercises
Barbell Incline Bench Row
3 Sets x 8,10,12 Reps
Cable One-Arm Lat Pulldown
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 15 Reps
EZ Bar Curl
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Tue
PUSH 1
Est. 41 min
6 exercises
Barbell Bench Press
2 Sets x 6,8 Reps
Machine Fly
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Wed
LEGS
Est. 39 min
5 exercises
Hack Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Barbell Single-Leg Squat
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Thu
Pull 2
Est. 47 min
6 exercises
Cable One-Arm Seated Row
4 Sets x 10 Reps
Barbell One-Arm Row
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Machine Assisted Pull-Up
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Fri
Push 2
Est. 42 min
6 exercises
Barbell Shoulder Press
2 Sets x 6,10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
2 Sets x 12 Reps
EZ Bar Tricep Extension
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
