its my off season routine im using now up until december, here it goes.

monday

cardio-3km run + 400m sprint, 200m sprint, 2 * 100m sprint, 2 * 50m sprint, 4 * 25m sprint.

gym -bench press. sets 5. reps 6,6,6,6,8.
-db incline alternating press. sets 4. reps 10,10,10,10 each arm
-flat flys. sets 3. reps 10,10,10

abs-plank 1 minute *3
-side plank 45 seconds *3

tuesday

cardio-4-5km run

gym-squats. sets 4. reps 12,12,10,10
-powerclean sets 4. reps 3,3,3,3
-front squats sets 3. reps 8,8,8
-deadlifts sets 3. reps 6,6,6
-pull ups sets 4. reps 10,10,10,10
-1 legged bb rows sets 4. reps 20,20,16,12
-close grip rows sets 3. reps 10,10,10

wednesday

gym-aerobic scrumming postion(neck strength)
-superset 5 sets.overhead rotation w/plate 10 reps
.rotation w/elbows at sides 10 reps
-neck raises sets 4. reps 12,12,10,8
-abs

thursday

cardio-for 20 minutes jog 50 seconds, sprint 10 seconds.

gym-db shoulder press sets 3. rep 12,10,8
-bb milatery press sets 3. reps 10,10,8
-db lateral raises sets 4. reps 10,10,10,10
-push press sets 3. reps 6,4,4
-bb curls sets 4. reps 12,12,10,8
-incline db curls sets 3. reps 8,8,8
-preacher curls sets 3. reps 10,8,8

friday

cardio-for 5km walk between 1 lampost, jog between the next, sprint the third lampost and repeat.

gym-powerclean sets 4. reps 3,3,3,3
-front squat sets 3. reps 6,4,4
-1 legged squats sets 3. reps max
-db flat bench press sets 4. reps 12,10,8,6
-incline bench press sets 4. reps 10,10,8,8
-pull ups sets 4. reps 10,10,10,10
-bb rows sets 4. reps 10,8,8,6.

abs-plank 1 minute *3
-side plank 45 seconds *3

rest saterday and sunday.

what you guys rate it?