"" RAMBO BODY FITNESS: Off Season Sports Training

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Off Season Sports Training

Sports Training



Strength & Power Cycle
8-12 Weeks
[Mon.][Thurs.]

The blanks next to the weight and rep section is so that you fill it in with the weight desired. Take note that this workout routine is for strength and power. Adding weight is a must in order to see results. However, avoid injuries, please.

Body Part - Chest
Exercise - Bench Press
Set 1 - Weight x Reps - ____x 15
Rest Between Sets - 1-2 minutes
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
RBS - 2-3 min
........................................................
Exercise - Dumbbell Flyes
Set 1 - W x R - ____x 6
RBS - 2-3 min.
Set 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
RBS - 2-3 min.
.......................................................
Exercise - Bent Over Rows
Set 1 - W x R - ____x 6
RBS - 2-3 min.
Set 2 - W x R - ____x 6
RBS - 2-3 min.
.......................................................
Exercise - Dead Lifts
Set 1 - W x R - ____x 6
RBS - 2-3 min.
Set 2 - W x R - ____x 6
RBS - 2-3 min.
.......................................................
Body Part - Shoulders
Exercise - Shoulder Press (Barbell or 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
Set 1 - W x R -____x 6
RBS - 1-2 min.
Set 2 - W x R -____x 6
RBS - 2-3 min.
......................................................
Body Part - Abdominals
Exercise - Crunch Machine
Set 1 - W x R -____x 12-30
RBS - 1-2 min
Set 2 & 3 consists of the same reps and rest minutes.

[Tues.][Fri.]
Body Part - Legs
Exercise - Squats
Set 1 - Weight x Reps -____x 15
RBS - 1-2 minutes
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
RBS - 2-3 min.
........................................................
Exercise - Leg Press
Set 1 - W x R -____x 6
RBS - 2-3 min.

Set 2 - W x R -____x 6
RBS - 2-3 min.
.......................................................
Exercise - Leg Extension
Set 1 - W x R -____x 6
RBS - 2-3 min.
Set 2 - W x R -____x 6
RBS - 2-3 min.
.......................................................
Exercise - Leg Curls
Set 1 - W x R -____x 6
RBS - 2-3 min.
Set 2 - W x R -____x 6
RBS - 2-3 min.
......................................................
Body Part - Calves
Exercise - Standing Calf Raise
Set 1 - W x R -____x 15
RBS - 1-2 min.
Set 2 - W x R -____x 6
RBS - 2-3 min.
......................................................
Body Part - Biceps 
Exercise - Barbell Curls
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.
......................................................
Body Part - Triceps 
Exercise - Pushdowns
Set 1 - W x R -____x 15
RBS - 1-2 min.
Set 2 & 3 - W x R -____x 6
RBS - 1-2 min.

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