"Off Season" Workouts

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