Offseason 7 days training program

Day 1:REST
Day 2:Upper Body/Hams
Day 3:Rest
Day 4:Push
Day 5:Pull
Day 6:Quads
Day 7:ARMS/DELTS - (PIN)

Day 1:Rest
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Day 2:Upper Body
Seated hamstring curl 3 x 12-15
Standing hamstring curl 4 x 12-15

Dumbbell rear delt flies 3 x 20-30

Single cuff cable pullover 2 x 12-15

Single arm cable lat pulldown 3 x 10-15
Wide grip machine row 3 x 12-15

EZ bar cable bicep curl 3 x 12-15

Single cuff pushdown 2 x 12-15

Plate shrugs 2 x 12-20

Wrist cable forearm curl 3 x 15-20

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Day 3:Rest
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Day 4:Push("E1")
15deg bench dumbbell press 3 x 8-12
15deg incline bench cable flies 4 x 12-15
30deg incline bench cable flies 4 x 12-15
Single decline cable flies 2 x 10-15

Single cable overhead extension 3 x 12-15

Single cuff cable pushdown 3 x 12-15

Machine lateral raises 2 x 15 + 10(DB PARTIALS)

Cuff lateral raises 3 x 12-15

Push("Brickhouse")
15deg bench dumbbell press 3 x 8-12
30deg incline smith press 3 x 10-12
Incline machine chest press 3 x 10-15
Machine flies crossover 3 x 12-15
Pec dec machine 2 x 12-15

Dual cable crossover pushdown 3 x 12-15

Machine lateral raises 2 x 15 + 10(DB PARTIALS)

Cuff lateral raises 3 x 12-15
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Day 5:Pull("LAKESIDE")
Dumbbell rear delt flies 2 x 20-30

Single cuff cable pullover 2 x 15-20

Chest support t-bar row 3 x 10-12
Wide grip lat pulldown 3 x 10-15
Wide grip cable row 3 x 10-15
V-Bar cable row 3 x 12-15

Cable reverse flies(upper back) 3 x 15-20

Rope hammer curl 2 x 12-15

Preacher machine curl 2 x 12-15

Plate shrugs 2 x 12-15

Pull("BRICKHOUSE")
Dumbbell rear delt flies 2 x 20-30

Seated prime attachment lat pulldown 2 x 15-20

Chest support t-bar row 3 x 10-12
Seated plate loaded low row 3 x 10-15
Wide grip prime attachment cable row 3 x 10-15
V-Bar cable row 3 x 12-15

Cable reverse flies(upper back) 3 x 15-20

Rope hammer curl 2 x 12-15

Preacher machine curl 2 x 12-15

Plate shrugs 2 x 12-15

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Day 6:QUADS("BRICKHOUSE")
Standing hamstring curl 3 x 12-15
Pendulum squats 4 x 8-12
Hack squats 4 x 10-15
Leg extension(SINGLE) 3 x 12-15
Leg extension(DOUBLE) 3 x 12-15

Calve raises 3 x 15-20

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Day 7:ARMS(CLEM) + DELTS + (PIN DAY)
A1) Dual crossover cable pushdown 3 x 12-15
B1) Preacher machine curl 3 x 12-15

A2) Single cable overhead extension 3 x 12-15

B2) Rope hammer curl 3 x 10-12

A3) Single grip cuff pushdown 3 x 12-15

B3) Incline dumbbell curl 3 x 12-15

Superset:
A4) Bar pushdown 1 x 10-15
B4) Bar cable curl 1 x 10-12 + 8(DROPPED)

Dual cable lateral raise 3 x 12-15

Cuff lateral raise 3 x 12-15

Cable wrist curl 3 x 20-30

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