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Bodybuilding Offseason Routine



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Bodybuilding Off Season Workout


Off-season training for any competitive bodybuilder is a time to gain size, strength and power without getting over-trained. Many bodybuilders fall into the trap of thinking that more is better in the off-season if they train hard for an hour then training hard for two hours is better.

This has now been proven wrong as sports science shows us that if you are training with a high intensity your body turns from anabolic to catabolic after the first hour of hard training. This means that training hard for more than an hour will only get you to lose muscle and not gain any strength.

The off-season training routine listed below is just an example presented with the assumption that you are drinking lots of water, resting at least 48 hours before you do the next workout and eating plenty with at least 1.2 grams of protein per pound of bodyweight.

The 3 day spilt routine below is trained a day rest between each workout and then two days rest on the weekend. As you will see the supersets listed should be done with a maximum of 90 seconds rest after each superset. The superset will not have any rest between the movements.

Monday: Quads, Hamstrings and Calves
Leg Extensions 3 X 15 reps
Superset Stiff-Legged deadlift with Lying Leg Curls 3 X 15 reps
Barbell Squat 5 X 10 reps
Superset Hack Squats and Leg Extensions 3 X 25, 15 and 10 reps
Superset Seated Calf Raise with Donkey Calf Raises 3 X 25 reps
Tuesday: Biceps and Triceps
Superset D/B Alternate Bicep Curls with Triceps Pushdown 3 X 25 reps
Superset EZ-Bar Curls and Lying Triceps Press 3 X 10, 8, 6 reps
Superset Standing One-Arm Cable Curls and one arm supinated D/B Triceps Ext 3 X 10 reps

Wednesday: Back, Traps and Triceps
Rack Pulls 3 X 10, 6, 4 reps
Barbell Shrug 3 X 15 reps
Wide-grip rear pull-up 3 X 8 reps
Superset Seated Cable Rows with one-arm D/B Rows 3 X 8 reps
Superset Bent-over two-arm long bar rowing with bent-over B/B rowing 3 X 8 reps
Hyperextensions (Back Extensions) 3 X 8 reps
Tricep Pushdowns 3 X 12
Tricep Dips 3 X 8

Thursday: Chest and Shoulders
Superset Barbell Bench-press with D/B Flyes 5 sets of 10 reps
Superset Barbell Incline Bench-press Butterflies 3 X 10 reps
Seated D/B Press 3 X 10, 8, 6 reps
Superset Hang Snatch with front D/B Raises 3 X 8 reps
Seated Side Lateral Raise 3 X 10, 8, 6 reps
Lying Rear Delt Raises 3 X 10, 8, 6 reps
Barbell Curls 3 X 12
D/B Hammer Curls 3 X 8


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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