WEEKS 9 - 12 @ 90%

	Warm-up:
M		SET 1		SET 2		SET 3		SET 4		SET 5		SET 6
O	EXERCISES	WT	REP	WT	REP	WT	REP	WT	REP	WT	REP	WT	REP
N	Power Clean	95LBS.	10		3		2		1		1		1
D	Bent Over Rows			6		6		6
A	Squat	135	10		5		3		1		1		1
Y	Leg Press		10		10		10
	Stiff Leg Deads		6		6		6
	Neck
T		SET 1		SET 2		SET 3		SET 4		SET 5		SET 6
U	EXERCISES	WT	REP	WT	REP	WT	REP	WT	REP	WT	REP	WT	REP
E	Bench Press	BAR	20	135	10		5		3		1		1
S	Incline Press		6		6		6
D	Split Jerk		3		2		2
A	High Pulls		3		3		3
Y	Close Grip Bench		6		4		2		2
	Neck
	Situps
T		SET 1		SET 2		SET 3		SET 4		SET 5		SET 6
H	EXERCISES	WT	REP	WT	REP	WT	REP	WT	REP	WT	REP	WT	REP
U	Hang Clean		5		2		2		2
R	D.B. Row		6		6		6
S	Front Squat		6		4		3		2		2
D	Leg Curls		8		8		8
A	Calves		20		20
Y
F	Bench Press		10		5		3		3
R	DB Incline Bench Press		6		4		2		2
I	Standing Military		6		6		6
D	Lying Tri Extentions		10		6		6		6
A	Bicep Curls		10		10		10
Y	Neck
	Situps		50

To Download the Workout in Microsoft Excel Click Below:
Download: OFF-SEASON WORKOUT: WEEKS 9-12

By Curtis Schultz. Curtis is a contributing writer for various health, bodybuilding, and collegiate sports publications. Curtis has a B.S. in Sports Administration and is a Level I USWF Olympic Coach. He is a collegiate strength coach who has worked with many high-level athletes ranging from NFL stars to top-level bodybuilders. Powerlifting State and Regional champion in the 242 and 275 classes. He is also an AAU and USPF referee. Curtis was a three-year Varsity football letter winner, All-greater Rochester Lineman in high school, and then Junior College and University All-conference lineman.

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