Off season
Sport
Intermediate
None
Plan Details
The Off season routine is a 4 day workout plan. It is a intermediate level plan to achieve sport fitness goals.
Day 1
Day 2
Day 3
Day 4
Upper
Est time: 52 min
8 exercises
Smith Machine Shoulder Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Bench Press (Close Grip)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Bent-Over Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Bent-Over Reverse Fly
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Rear Tricep Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Hanging Knee Raise
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
