Off – Season Lean Mass
Building Strength Program

Protocol set up:
4 to 6 times  a week (day of rest in between)
8 repetitions per set
8 sets – broken into 3 rounds (3 sets [90 sec break] 3 sets [60 sec break] 2 sets)
* Controlled lift on the way down – explosive push on the way up *
Lifts should be done consecutively A – B – C , A – B – C …
YOU ARE DOING WORK OUT CORRECTLY IF YOU ARE BREAKING A SWEAT!!!

Week 1:
1A – Deadlifts
1B – Military Dumbell Press (shoulder press)
1C – Chin ups (as many as you can do)
Week 2:
2A – Inclined Chest Press
2B – Back Squats (bar across neck & shoulders)
2C – One arm bent over dumbell row (use a bench for stability)
Week 3:
3A – Trap dead lift (regular dead lift with a shrug at the end)
3B – Pull ups (as many as you can do)
3C – Barbell military press (shoulder press)
Week 4:
4A – Decline chest press
4B – Front Squat (bar across front of shoulders)
4C – Bent over barbell row (use smith machine)

try this workout for two consecutive months… guaranteed to feel, look stronger