It's the off season. Time to gain some size and strength. This program is going to help get you there. This is heavy weight with very strict form. This program isn't for the novice lifter. This is serious heavy duty lifting. Perform 5 sets for each exercies with reps dropping in this order 8-6-4-2-1. Pyrimid the weight up after each set.

Monday - Legs

Leg Extentions - 5 x 8-6-4-2-1

Squats - 5 x 8-6-4-2-1

Lying Leg Curls - 5x15

Front Squats - 5 x 8-6-4-2-1

Abs

Cardio

 

 
Tuesday - Back and Calves

Deadlifts - 5 x 8-6-4-2-1

Barbell Shrugs - 5 x 8-6-4-2-1

Bent-Over Rows - 5 x 8-6-4-2-1

Dumbell Shrugs - 5 x 8-6-4-2-1

Standing Calf Raises - 4x20

Cardio

 
Wednesday - Off

 

 
Thursday - Back and Biceps

Lat Pull Downs - 5 x 8-6-4-2-1

Seated Rows - 5 x 8-6-4-2-1

Bent over 1 armed rows - 5 x 8-6-4-2-1

Barbell Curls - 5 x 8-6-4-2-1

Preacher Curls - 5 x 8-6-4-2-1

Seated Dumbell Curls - 5 x 8-6-4-2-1

Abs

Cardio

 
Friday - Chest and Triceps

Flat Bench Press - 5 x 8-6-4-2-1

Incline Bench Press - 5 x 8-6-4-2-1

Incline Dumbell Press - 5 x 8-6-4-2-1

Tricep Rope Pushdowns - 5 x 8-6-4-2-1

Skull Crushers - 5 x 8-6-4-2-1

Dips - 5 x 8-6-4-2-1

Calf Raises - 4x20

Cardio

 

Saturday - Off
Sunday - Off