Official Swarm Offseason Workout!!!!

Day1 Chest and Arams
Flat Bench Press(or Single Dumbells)3 sets of 6
Bicep Barbell Curls 3 sets of 6
Incline Bench Press(or Single Dumbells)3 sets of 6
Single Dumbell Curl 3 sets of 12
Pushups 3 sets of Pyramid (exp. 30,25,20)
Decline sit ups 3 sets of Pyramid (same as above)
Cardio (Heavy bag, jump rope, running, etc) 5-15 minutes

Day2 Back and Shoulders
Single Dumbell side to overhead raises 3 sets of 12
Standing Single Dumbell military press 3 sets of 12
Barbell or Dumbell Should shrugs 3 sets of 6
Bent Barbell Rows 3 sets of 6
Lateral Barbell Raises 3 sets of 6
Romanian Deadlift Barbell 3 sets of 6
Decline sit ups 3 sets of Pyramid
Cardio (Heavy bag, jump rope, running, etc) 5-15 minutes

Day3 Legs
Leg Curls 3 sets of 6
Leg Ext. 3 sets of 6
Squats 3 sets of 6
One legged Squats 3 sets of 6
Decline sit ups 3 sets of Pyramid
Cardio (Heavy bag, jump rope, running, etc) 5-15 minutes


Remember this workout is designed for heavy lifting low reps on most exercises.  On the higher rep exercises slightly lower weight resistence.  Ohio Swarm or no one affiliated with them is responsible for anyone using this workout.  You should always consult with a doctor before any vigerous activites.