Workout D (Forth Month of Off-Season):
Dumbbell Incline Press -> 3 sets 8-12 reps 66-86% of 1 RM
- Target Muscle Group: Pectoralis Major, Triceps
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 10 reps on the first set. Rest between sets should be 30-90 seconds
- Lie on your back on the bench. Hold the dumbbells with your hands more than shoulder-width apart, over the center of your chest. Lower the weight slowly until it touches the middle of your chest. Pause for a count of one, then push the weight back up to the starting position.
Dumbbell Reverse Grip Chest Presss -> 3 sets 8-12 reps 66-86% of 1 RM
- Target Mucle Group: Pectoralis Major, Triceps
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 10 reps on the first set. Rest between sets should be 30 seconds or less.
- Lie on your back on the bench. Hold the barbell with your hands more than shoulder-width apart, in an reverse grip over the center of your chest. Lower the weight slowly until it touches the middle of your chest. Pause for a count of one, then push the weight back up to the starting position.
Barbell Front Squat -> 3 sets 8-12 reps 66-86% of 1 RM
- Target Muscle Group: Quadriceps
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30-90 seconds
- Stand on the floor with your feet shoulder-width apart and toes pointed straight ahead. Rest the barbell with appropriate weight on upper frontal shoulders. From the starting position, slowly lower down to a fully squatted position. Keep your weight balanced between the balls of your feet and your heels as you go down. When your thighs are parallel to the floor, you will have reached the depth of the squat. Reverse motion and drive up through your feet to return to the starting position.
Barbell Good Morning -> 3 sets 8-12 reps 66-86% of 1 RM
- Target Muscle Group: Hamstrings
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30-90 seconds
- Position barbell on back of shoulders and grasp bar to sides. Keeping back straight, bend hips to lower torso forward until parallel to floor. Raise torso until hips are extended. Repeat.
Seated Dumbbell Shoulder Press -> 3 sets 8-12 reps 66-86% of 1 RM
- Target Muscle Group: Deltoids
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30-90 seconds
- Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat
Dumbbell Front Raise -> 3 sets 8-12 reps 66-86% of 1 RM
- Target Muscle Group: Deltoids
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30-90 seconds
- Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent. Raise dumbbells forward and upward until arms are above horizontal. Lower and repeat
Single Arm Dumbbell Row -> 3 sets 8-12 reps 66-86% of 1 RM
- Target Muscle Group: Rhomboids, Latissimus Dorsi
- Progression will occur over the 4 weeks performing this exercise in workout A, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30-90 seconds
- Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.
Physioball Plate Russian Twists -> 3 sets 8-12 reps with Exercise Ball and Weighted Plate (25 lb, 35 lb, or 45 lb based on individual)
- Target Muscle Group: Obliques
- With weight plate or medicine ball in hand, sit on stability ball. Roll body down and lie with back on ball, hips nearly straight, and feet apart on floor. Hold onto weight with both hands with arms extending straight upward. Turn torso to one side while keeping arms straight and perpendicular to torso throughout movement. Return weight back over shoulders by rotating torso to original position. Continue lowering weight to opposite side.
Physioball Plank Roll Up -> 3 sets 8-12 reps with Exercise Ball and Body Weight
- Target Muscle Group: Rectus Abdominis
- Lie prone on mat. Place forearms on mat, elbows under shoulders. Place legs together with forefeet on floor. Raise body upward by straightening body in straight line. Hold position.