Monday
Sep 16/19
3:08 pm
PST

Southern Oregon Slayers
WORKOUT
www.soslayers.com

Admin

Attendance:


Medford
OR
USA









Slayers Work out plan for 2012 Season

 

Please attempt to do as much of these work outs as possible. This is a bare minimum workout do more if inclined.

Throw long toss and 10 - 90ft short sprints running on rest days.

 

Start light if need be and work up to recommended sets and percentage.

 

Order of the Workout Plan

 

 

Day

 

1 - Legs

 

 

1. Squats

 

Sets:

 

5

 

Reps:

 

8

 

Notes:

 

75% of Max

 

 

2. Walking Lunges

 

Sets:

 

5

 

Reps:

 

8

 

Notes:

 

20 Lbs per hand

 

 

3. Leg Curl or Hamstring Curl

 

Sets:

 

4

 

Reps:

 

8

 

Notes:

 

75% of Max

 

 

4. Leg Extension

 

Sets:

 

4

 

Reps:

 

8

 

Notes:

 

75% of Max

 

 

5. Standing Calf Raises

 

Sets:

 

3

 

Reps:

 

12

 

Notes:

 

75% of Max

 

 

6. Seated Calf Raises

 

Sets:

 

3

 

Reps:

 

12

 

Notes:

 

75% of Max

 

Day

 

1 - Shoulders

 

 

1. Machine Military or Shoulder Press

 

Sets:

 

5

 

Reps:

 

8

 

Notes:

 

75% of Max

 

 

2. Seated Shoulder Press (Elastic band)

 

Sets:

 

4

 

Reps:

 

8

 

Notes:

 

Use Dumbbell instead of bands

 

 

3. Side Raises

 

Sets:

 

4

 

Reps:

 

8

 

Notes:

 

75% of Max

 

 

4. Front Raises

 

Sets:

 

4

 

Reps:

 

8

 

Notes:

 

75% of Max

 

Day

 

2 - Back

 

 

1. Chin-Ups

 

Sets:

 

4

 

Reps:

 

5

 

 

2. One Arm Row

 

Sets:

 

4

 

Reps:

 

8

 

Notes:

 

75% of Max

 

 

3. Lat Pulldown

 

Sets:

 

4

 

Reps:

 

8

 

Notes:

 

75% of Max

 

 

4. Seated Row

 

Sets:

 

4

 

Reps:

 

8

 

Notes:

 

75% of Max

 

Day

 

2 - Chest

 

 

1. Bench Press

 

Sets:

 

4

 

Reps:

 

12

 

Notes:

 

60% of Max

 

 

2. Push Up

 

Sets:

 

5

 

Reps:

 

10

 

 

3. Incline Dumbbell Press

 

Sets:

 

4

 

Reps:

 

8

 

Notes:

 

75% of Max

 

 

4. Decline Press

 

Sets:

 

4

 

Reps:

 

8

 

Notes:

 

75% of Max

 

Day

 

3 - Rest Day

 

Day

 

4 - Abdominals

 

 

1. Crunches

 

Sets:

 

3

 

Reps:

 

12

 

 

2. Twisting Crunches

 

Sets:

 

3

 

Reps:

 

12

 

 

3. Lying Leg Raises / Throwdowns

 

Sets:

 

3

 

Reps:

 

12

 

Day

 

4 - Cardio

 

 

1. Recumbent Bike

 

Duration:

 

20 Min

 

Intensity:

 

75%

 

 

2. Treadmill

 

Duration:

 

20 Min

 

Intensity:

 

75%

 

Notes:

 

Outside or inside

 

Day

 

5 - Biceps

 

 

1. Dumbbell Curls

 

Sets:

 

3

 

Reps:

 

12

 

Notes:

 

75% of Max

 

 

2. Hammer Curls

 

Sets:

 

3

 

Reps:

 

12

 

Notes:

 

75% of Max

 

 

3. Concentration Curls

 

Sets:

 

4

 

Reps:

 

8

 

Notes:

 

75% of Max

 

 

4. Cable Curls

 

Sets:

 

4

 

Reps:

 

8

 

Notes:

 

75% of Max

 

Day

 

5 - Triceps

 

 

1. Dips

 

Sets:

 

4

 

Reps:

 

10

 

Notes:

 

75% of Max

 

 

2. Overhead Tricep Extentions

 

Sets:

 

4

 

Reps:

 

10

 

Notes:

 

75% of Max

 

 

3. Tricep Kickbacks

 

Sets:

 

4

 

Reps:

 

10

 

Notes:

 

75% of Max

 

Day

 

6 - Abdominals

 

 

1. Crunches

 

Sets:

 

3

 

Reps:

 

12

 

 

2. Twisting Crunches

 

Sets:

 

3

 

Reps:

 

12

 

 

3. Lying Leg Raises / Throwdowns

 

Sets:

 

3

 

Reps:

 

12

 

Day

 

6 - Cardio

 

 

1. Recumbent Bike

 

Duration:

 

20 Min

 

Intensity:

 

75%

 

 

2. Treadmill

 

Duration:

 

20 Min

 

Intensity:

 

75%

 

Notes:

 

Outside or Inside

 

Day

 

7 - Rest Day

 





 


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