While trying to gain some muscle mass back, I lift moderate amount of weight and do multi-planar movements to stay athletic in the off-season.

Set 1:

• Bench press: 12, 10, 8, 6 repetitions, 135 lbs.
• Bend over flies: 4 x 15, 15 lbs. dumbbells
• Front lunge: 4 x 10, 15 lbs. dumbbells

Set2:

• Clean-n-jerk: 4 x 15, 65 lbs.
• Front raises (all the way): 4 x 15, 12 lbs. dumbbells
• Side lunges: 4 x 10, 12 lbs. dumbbells

Set 3:

• Barbell shot-put press: 4 x 15, 50 lbs.
• Stability 1-arm bend-over rows: 4 x 10, 20 lbs. dumbbell
• Leg lifts: 4 x 30

Set 4:

• Stability ball swimmer: 3 x 15, 2.5 lbs. plate each arm
• Abs: v-ups, leg lifts, bicycles