Bodybuilding.com - Power Athlete - Part Five!

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Did you know?
Many effects are correlated with muscle hypertrophy including: an increase in the number of muscle fibers and blood capillaries within the fiber.

Remember, your dream is to be a dominant player. To claim our turf you must push your limits in the weight room so we can push our opponents around on the Gridiron.

This is PART FIVE of the Program.
If you haven't read PARTS 1-4 yet, Click Here.

By: Curtis Schultz

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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