Off season training:

Day 1
Chest: Flat Barbell Bench Press 4 sets of 12,10,8,6 reps
Incline Dumbell Press 4 sets of 12,10,8,6 reps
Flat DB Flyes 4 sets of 12,10,8,6 reps
Dips 4 sets of 25
Cable Crossovers 4 sets of 25

Day 2
Back: Rack Deadlifts 4 sets of 15,12,8,6 reps
Barbell Rows 4 sets of 12,10,8,6 reps
Dumbell Rows 4 sets of 12,10,8,6 reps
Lat Pulldowns 4 sets of 12,10,8,6
Cable Rows 4 sets of 12 reps

Day 3
Legs: Squats 4 sets of 12,10,8,6 reps
Leg Press 4 sets of 15
Leg Extension 4 sets of 15
Lying Leg Curls 4 sets of 15
Seated Leg Curls 4 sets of 15
Standing Calf Raises 4 sets of 20 reps
Seated Calf Raises 4 sets of 20 reps

Day 4
Delts/Traps
Smith Machine Presses 4 sets of 12,10,8,6 reps
Side Laterals 4 sets of 15 reps
Front Raises 4 sets of 15 reps
Rear Laterals 4 sets of 15 reps
Front Barbell Shrugs 4 sets of 12 reps
Rear Barbell Shrugs 4 sets of 12 reps

Day 5
Biceps/Triceps
Barbell Curls 4 sets of 12 reps
Hammer Curls 4 sets of 12 reps
Concentration Curls 4 sets of 12 reps
Rope Extension 4 sets of 15 reps
Skull Crushers 4 sets of 12 reps
Dumbell Kickbacks 4 sets of 15 reps

Day 6 and 7 are off

Cardio is 30 min per day in the off season