OFF SEASON TRAINING PLANS!

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OFF SEASON TRAINING PLANS!; From your loving Captain Alec
Topic Started: Dec 22 2009, 01:12 PM (582 Views)
cheesecake	Dec 22 2009, 01:12 PM Post #1
Treasurer Posts: 1,053 Group: E-Committee Member #17 Joined: June 23, 2006	Start every workout with a 5-8 minute little cardio on a bike/treadmill/stair stepper It’s also possible to switch exercises each week so you’re not doing the same exercises for 4 weeks. Keeps your body guessing. Hypertrophy Exercise Sets Reps Day1- Legs Squats 4 8-12 Leg Press 4 8-12 Romanian Deadlifts 3 8-10 Lunges 4 10-13 Calf Raises 4 10 Day2- Chest Incline Press 4 8-12 Dumbbell Flat Bench 4 8-12 Dumbbell Flyes 4 8-12 Weighted Ab Crunch 3 10-15 Day3- off Day4- Back Pullups 4 Failure Barbell/dumbbell rows 4 8-12 Barbell Pullover 4 8-12 Shrugs 4 8-10 Lat Pulldown 3 12 Day5 -Shoulders/Biceps/Triceps Shoulders Seated dumbbell press 4 8-12 Dumbbell side raise 4 8-12 Biceps Standing Curl 4 8-12 Reverse Curl 4 8-12 Triceps French Curl 4 8-12 Press down 4 8-12 Day6- Off Day7- Off Power Exercise Sets Reps Day1- Legs Squats 4 1-5 Leg Press 4 1-5 Romanian Deadlifts 3 5 Lunges 4 10-12 Calf Raises 4 3 Day2- Chest Incline Press 4 1-5 Dumbbell Flat Bench 4 1-5 Dumbbell Flyes 4 1-5 Weighted Ab Crunch 3 3-8 Day3- off Day4- Back Pullups 4 Failure Barbell/dumbbell rows 4 1-5 Barbell Pullover 4 1-5 Shrugs 4 1-5 Lat Pulldown 3 5 Day5 -Shoulders/Biceps/Triceps Shoulders Seated dumbbell press 4 1-5 Dumbbell side raise 4 1-5 Biceps Standing Curl 4 1-5 Reverse Curl 4 1-5 Triceps French Curl 4 1-5 Press down 4 1-5 Day6- Off Day7- Off Strength Exercise Sets Reps Day1- Legs Squats 4 5-9 Leg Press 4 5-9 Romanian Deadlifts 3 6-8 Lunges 4 10-12 Calf Raises 4 7-9 Day2- Chest Incline Press 4 5-9 Dumbbell Flat Bench 4 5-9 Dumbbell Flyes 4 5-9 Weighted Ab Crunch 3 7-12 Day3- off Day4- Back Pullups 4 Failure Barbell/dumbbell rows 4 5-9 Barbell Pullover 4 5-9 Shrugs 4 5-9 Lat Pulldown 3 9 Day5 -Shoulders/Biceps/Triceps Shoulders Seated dumbbell press 4 5-9 Dumbbell side raise 4 5-9 Biceps Standing Curl 4 5-9 Reverse Curl 4 5-9 Triceps French Curl 4 5-9 Press down 4 5-9 Day6- Off Day7- Off This meal plan all about portion control… use your WORLD CLASS JUDEGEMENT, fellas… Also, choose a protein, a carbohydrate and a fruit or vegetable for each “meal” Multi-vitamins and other supplements are optional… Breakfast eggs or egg whites no more than 3 at a time oatmeal, peanut butter, jelly, cinnamon. no brown sugar cereal- whole grain only skim milk or 1% whole grain bagels/ english muffins light cream cheese fat free/reduced fat cheese feel free to mix and match reduced fat bacon Snacks (watch out for sodium, saturated fats and sugars) Fruits, Veggies Protein shake peanut butter and jelly sandwich (whole wheat bread) Whole grain rice pretzels Assorted Nuts (smaller portion if salted) a protein shake light butter popcorn granola or granola bars yogurt, low fat/fat free cottage cheese Feel free to mix and match throughout the day Canned soup (low sodium) Lunch/Dinner Chicken Turkey Steak Ground Turkey Whole Grain Rice/Bread/Pasta salad fat free dressing/low fat dressing sweat potatoes with cinnamon or light butter fruits/vegetables. limited cheese and butter... mix and match with protein, vegetables/fruits, and low portions of carbohydrates... -Any questions give me a call or email



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