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Pre-Season Training Workout Monday: Chest, triceps and abs (Dumbbell Press, Pec Deck Fly’s, Tricep Pressdowns, Bench Dips, and 4 Ab excercises) Tuesday: Speed workout (800M warm-up jog, active stretches, 10x50m sprints, cool-down, 4 Ab excercises) Wednesday: Rest day (Yoga or intensive stretches can be performed on this day) Thursday: Back, biceps, and shoulders (Wide-Grip Pulldowns, One-Arm Dumbbell Rows, Bicep Cable Curl Hammer Curl, Shoulder Press) Friday: 3-4 miles (easy pace) (Preferably outside, but treadmill can be used, and 4 Ab excercises) Saturday: Legs and abs (Squats, or [Leg Press], Leg Extension, Leg Curl, Calf Raise, and 4 Ab excercises) Sunday: Rest day |
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