Weight Training Program:
- Here is a very basic weight program
that you can use in the offseason. This is a five day program so every
day will be devoted to a major body part. In the event that you can
only work out three times per week, I suggest just doing two or three
major body parts per workout.
Notice how we work a legs exercise into two extra days, and we work another chest exercise into one extra day. Wether you chose to follow that or not should depend on how your muscle feels that day. For instance, if come Friday your chest is still sore from Tuesday's workout, you better hold off on the bench press that day.
- As far as number of sets and reps are concerned we reccommend the following:
- week one: 3 sets of 12 repititions
- week two: 3 sets of 10 repititions
- week three: 3 sets of 6-8 repititions
- week four: 3 sets of 4 repititions
After completing week four, just start over at week one again. You should be able to push more weight you did during the first week one.
|
Monday
(Legs) |
Tuesday
(Chest) |
Wednesday
(Back) |
Thursday
(Shoulders) |
Friday
(Arms) |
|
Squat
|
Incline Bench
|
Leg Press
|
Behind the Neck Press
|
Power Kleins
|
|
Stiff Legged Deadlift
|
Decline Bench
|
Wide Grip Chin Up
|
Arnold Press
|
Bench Press
|
|
Calve ups
|
Bench Press
|
Close Grip Pulldown
|
Box Press
|
Preacher Curl
|
|
Leg Curl
|
Flyes
|
Rows
|
Dumbell Raise in Front
|
Chin Ups
|
|
Leg Extension
|
Dumbell Pullover
|
Hyper-Extensions
|
Lateral Dumbell Raise
|
Tricep Extensions
|
|
Lunges
|
T-Bar
|
Dips
|
||
You also might want to add in a bicep workout on your leg days and a tricep workout on your chest days. Again this should depend on how your muscles feel that day. If you do decide to do your biceps for example on your leg day, I suggest chosing two bicep exercises and performing two sets each.On Arm day (Friday) simply choose three tricep and three bicep exercises. You do not have to choose the arm exercises that I listed.