_________ Off Season 5 W7 OPTIONAL LIFT

Athletes who need to gain size should implement this workout each week - preferably on a Saturday. [Warm Up] Sled Drag - 5 minutes Shoulder Mobility [Upper Body Volume Superset] 5 rounds: DB Bench - 10* Seated Row - 10* Band Pull a parts - 20 *3 second pause on all reps [Arms] 5 rounds: Overhead Tricep - 10 Narrow Push Ups - max reps*** Barbell Curls - 5*** Ring Rows - max negative reps*** *** pause 3 separate times during the eccentric (lowering) portion of the movement [GPP] Farmers Carry - 200ft x 5 sets [Prehab Circuit] 2-4 rounds Slant Sled ISO-Hold - 1-2 minutes Neck 3 Way - 20 each Tibialis calve raise - 25 Hyper - 25 Single leg Calve negatives - 4/4