Off Season 7 Week 6 Day 4

Day 4 Upper Body Volume - 10 rounds DB Bench Press - 20,18,16, 14,12,10,8,6,4,2 T-Bar or Seated Row - 2,4,6,8,10,12,14,16,18,20 *start light on the press and increase weight each set, on the rows start very heavy but go lighter as reps increase Arms Superset: 3 rounds Dips - max pause reps Tricep Rope Press Downs - 20 pause reps Hammer Curls - 10 pause reps Ring Rows - 10 pause reps 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