Off Season
Sport
Intermediate
Machine strength
Plan Details
The Off Season routine by knrtzzh is a 2 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Any
Lower Body
8 exercises
Barbell Clean
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Wall Squat
4 Sets
Dumbbell Lunge
4 Sets
Bodyweight Calf Raise
3 Sets x 8 Reps
Any
Upper Body
9 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Jerk
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
