Off Season 7 Week 8 Day 4

Day 4 SINGLE Arm DB Bench Press- 6/6 DB ISO-Row - 10/10 Band pull apart - 20 X 6 rounds 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