off season program day 3 upperbody 1b

barbell shoulder press
4 sets 8 reps

push press
4 sets 8 reps

off season program day 3 Back and lower body

Deadlift
6 sets 8 reps

bent over rows
4 sets 8 reps

off season program day 2 upper body 1a

Day 2

Bench press
4 sets 8 reps

dumbell press
4 sets 8 reps

Barbell curls
2 sets 8 reps

off season weight program Day 1

Day 1 LEGS

Barbell Squat
6 sets 8 reps

Front Squat
4 sets 8 reps

Barbell Squats
2 sets 10 reps (lighter)