I have not committed to competing in a show so I am not sure why I am calling this my off season. These are the workouts I will be following for the next 4 weeks. The only cardio I am planning on doing are the spontaneous dance parties I have with my 8 year old brother and those are plentiful. :D
Exercises that are grouped together are done as a super set. I rest 30-60 seconds between sets.
Day 1 Shoulders
Seated Bar Shoulder Press (Smith Machine) 3x15
DB Lateral Raise 3x15
DB Front Raise 3x15
DB Incline Press 3x12
Rear Delt Machine 3x15
Arnold Press 3x15, 12, 10
Day 2 Legs
Leg Extensions 4x12, 10, 10, 8
Squats 4x12, 10, 10, 8
Dumbbell (DB) Stiff Legged Deadlifts 4x12, 10, 10, 8
Hamstring Curls 4x12, 10, 10, 8
DB Step Ups 4x12, 10, 10, 8
30 Walking Lunges
Day 3 Back
DB Pullover 12-15 Warm Up Set, 3x10, 8, 8
Close Grip (CG) Pulldown Drop Sets (DS) 4x12, 10, 10, 8
1-Arm Row 4x10-12
Wide Grip (WG) Seated Row DS 4x12, 10, 10, 8
Behind the Neck Pulldown DS 3x12, 10, 8
Day 4 Shoulders
Machine Lat Raise 2x45
15 pulsing at top, 15 pulsing at the bottom, 5 regular, 5 with 2 second hold and slow all the way down, 5 regular reps.
Machine Lat Raise DS 3x10, 8, 6
Shoulder Press 4x15, 12, 10, 8
Cable Straight Bar Front Raise 4x15, 12, 10, 10
Cable Upright Row DS 4x12, 10, 8, 6
Leaning 1-Arm Lateral Raise 4x12, 10, 10, 8
Behind the Neck Shoulder Press 4x15, 12, 10, 8
Reverse Pec Deck 4x10-12
Day 5 Arms
CG Pull-up 4xfailure
V-Grip Push downs 4x15, 12, 10, 10
CG Bench 4x15, 12, 10, 10
Barbell (BB) Curls 4x15, 12, 10, 10
EZ bar 21s 4x7 top, 7 bottom, 7 full
Overhead (OH) Tricep Extensions 4x15, 12, 10, 10
Reverse Tricep Extension 4x15, 12, 10, 10
Rope Hammer Curls 4x15, 12, 10, 10
