Off Season 7 Week 3 Day 4

Day 4 Upper Body Volume - 5 rounds DB Bench Press - 5* pause reps T-Bar or Seated Row - 5* pause reps Arms Superset: 3 rounds Dips - max reps Tricep Rope Press Downs - 20 Hammer Curls - 20 Ring Rows - 20 Bullet Proof Body Accessories Single Leg Calve Eccentrics - 3 x 4/4 (6/6/1 tempo) Face Pulls - 100 total Serrano Press - 3 x 8/8 Neck Manual Resistance (or Swiss ball) - 3 x 10 seconds each direction Stability Alternates - 2 x 10/10 Copenhagen Plank - 2 x 10 seconds hold per side Hypers - 100 total Band Hamstring Curl - 100 total