Remember to consult your doctor before starting any diet and/or training program. Always train smart and attempt reps and sets that are within your abilities. Off-Season Training Routine Quads, Hamstrings and Calves Extensions4 sets 8-12 reps Front Squats4 sets 6-8 reps Leg Presses3 sets 6-8 reps Hack Squats7 sets 5-7 reps Hamstrings (6 pm) Stiff-Leg Deadlifts4 sets 6-8 reps Lying Leg Curls4 sets 6-8 reps Seated Leg Curls [Dagger]7 sets 5-7 reps Calves Standing Calf Raises4 sets 15-20 reps Leg Press Calf Raises4 sets 15-20 reps Seated Calf Raises7 sets 12-15 reps Chest and Triceps Dumbell Incline Presses4 sets 6-8 reps Dumbell Incline Flyes4 sets 6-8 reps Hammer Strength Bench Presses3 sets 6-8 reps Pec Decks7 sets 6-8 reps Triceps Pushdowns with Rope Attachment3 sets 12 reps Dips3 sets 12 reps Close-Grip Bench Presses3 sets 6-8 reps Lying Triceps Extensions7 sets 6-8 reps Back and Biceps Wide-Grip Pull-Ups3 sets 10 reps Power-Grip Chin-Ups3 sets 10 reps T-Bar Rows4 sets 6-8 repsBent-Over Rows (Underhand Grip)4 sets 6-8 reps One-Arm Dumbell Rows3 sets 6-8 reps Straight-Arm Pull Downs with Rope Attachment7 sets 12 reps Biceps Standing EZ-Bar Curls3 sets 6-8 reps Hammer Curls3 sets 6-8 reps Concentration Curls3 sets 6-8 reps Dumbell Preacher Curls7 sets 5-7 reps Shoulders and Traps Dumbell Military Presses4 sets 6-8 reps Dumbell Front Raises4 sets 6-8 reps Upright Rows4 sets 6-8 reps Dumbell Lateral Raises7 sets 6-8 reps Traps Dumbell Shrugs3-4 sets 6-8 reps Barbell Shrugs3-4 sets 6-8 reps Rear Delts Bent-Over Dumbell Raises4 sets 6-8 reps Reverse Pec Decks7 sets 6-8 reps Pre-Contest Training Routine Quads, Hamstrings and Calves Extensions4 sets 8-12 reps Front Squats4 sets 10-12 reps Leg Presses3 sets 10-12 reps Hack Squats7 sets 5-7 reps Hamstrings (6 pm) Stiff-Leg Deadlifts4 sets 10-12 reps Lying Leg Curls4 sets 10-12 reps Seated Leg Curls [Dagger]7 sets 5-7 reps Calves Standing Calf Raises4 sets 15-20 reps Leg Press Calf Raises4 sets 15-20 reps Seated CalfRaises7 sets 12-15 reps Chest and Triceps Dumbell Incline Presses4 sets 10-12 reps Dumbell Incline Flyes4 sets 10-12 reps Hammer Strength Bench Presses3 sets 10-12 reps Pec Decks7 sets 10-12 reps Triceps Pushdowns with Rope Attachment3 sets 12 reps Dips3 sets 12 reps Close-Grip Bench Presses3 sets 10-12 reps Lying Triceps Extensions7 sets 10-12 reps Back and Biceps Wide-Grip Pull-Ups3 sets 10 reps Power-Grip Chin-Ups3 sets 10 reps T-Bar Rows4 sets 10-12 reps Bent-Over Rows (Underhand Grip)4 sets 10-12 reps One-Arm Dumbell Rows3 sets 10-12 reps Straight-Arm Pull Downs with Rope Attachment7 sets 12 reps Biceps Standing EZ-Bar Curls3 sets 10-12 reps Hammer Curls3 sets 10-12 reps Concentration Curls3 sets 10-12 reps Hammer Strength Preacher Curls7 sets 5-7 reps Shoulders and Traps Smith Machine Military Presses4 sets 10-12 reps Dumbell Front Raises4 sets 10-12 reps Upright Rows4 sets 10-12 reps Dumbell Lateral Raises7 sets 10-12 reps Traps Dumbell Shrugs3-4 sets 10-12 reps BarbellShrugs3-4 sets 10-12 reps Rear Delts Bent-Over Dumbell Raises4 sets 10-12 reps Reverse Pec Decks7 sets 10-12 reps