Active Rest Sports Training

[Mondays and Thursdays][Mon.][Thurs.] 2 Weeks
Body Part - Chest
Exercise - Chest Press Machine
Set 1 - Weight x Reps -____x 15
Rest Between Sets - 1-2 minutes
Set 2 - W x R -____x 12
RBS - 2-3 min.
Set 3 - W x R -____x 10
RBS - 2-3 min.
Set 4 - W x R -____x 8
RBS - 2-3 min.
...........................................................
Exercise - Dumbbell Flyes
Sets 1 & 2 - W x R -____x 6
RBS - 2-3 min.
...........................................................
Body Part - Back
Exercise - Lat Pulldowns
Set 1 - W x R -____x 15
RBS - 1-2 min.
Set 2 - W x R -____x 6
RBS - 2-3 min.
Set 3 - W x R -____x 6
RBS - 2-3 min.
Set 4 - W x R -____x 4
..........................................................
Exercise - Bent Over Rows
Sets 1 & 2 - W x R -____x 6
RBS - 2-3 min.
..........................................................
Exercise - Dead Lifts
Sets 1 & 2 - W x R -____x 6
RBS - 2-3 min.
.......................................................... 
Body Part - Shoulders
Exercise - Shoulder Press Machine
Set 1 - W x R -____x 15
RBS - 1-2 min.
Set 2 - W x R -____x 6
RBS - 2-3 min.
Set 3 - W x R -____x 4
RBS - 2-3 min.
..........................................................
Exercise - Barbell or Dumbbell Shrugs
Sets 1 & 2 - W x R -____x 6
RBS - 2-3 min.
.......................................................... 
Body Part - Abdominals
Exercise - Crunch Machine
Perform 3 Sets - W x R -____x 12-30
RBS - 1-2 min.
..........................................................
[Tues.][Fri.]

Body Part - Legs
Exercise - Hack Squats
Set 1 - Weight x Reps - ____x 15
Rest Between Sets - 1-2 minutes
Set 2 - W x R -____x 12
RBS - 2-3 min.
Set 3 - W x R -____x 10
RBS - 2-3 min.
Set 4 - W x R -____x 8
RBS - 2-3 min.
.........................................................
Exercise - Leg Extensions
Set 1 - W x R -____x 15
RBS - 2-3 min
Set 2 - W x R -____x 12
RBS - 2-3 min.
........................................................
Exercise - Lunges
Set 1 - W x R -____x 15
RBS - 2-3 min.
Set 2 - W x R -____x 12
RBS - 2-3 min.
........................................................
Exercise - Leg Curls
Set 1 - W x R -____x 15
RBS - 2-3 min.
Set 2 - W x R -____x 12
RBS - 2-3 min.
........................................................
Body Part - Calves
Exercise - Standing Raises
Set 1 - W x R -____x 15
RBS - 1-2 min.
Set 2 - W x R -____x 12
RBS - 2-3 min.
........................................................
Body Part - Biceps 
Exercise - Preacher Curls
Set 1 - W x R -____x 15
RBS - 1-2 min.
Set 2 - W x R -____x 12
RBS - 2-3 min.
Set 3 - W x R -____x 10
RBS - 2-3 min.
........................................................
Body Part - Triceps
Exercise - Pushdowns
Set 1 - W x R -____x 15
RBS - 1-2 min.
Set 2 - W x R -____x 12
RBS - 1-2 min.
Set 3 - W x R -____x 10
RBS - 1-2 min.
........................................................

• Remember that each blank in the Weight x Rep(W x R) section should be filled with the desired weight.
• Remember to emphazise safety first.
• Do not lift what you can't lift. Don't try to impress anybody. Just work hard.
• Do only for two weeks, then switch to pre-season training.