Southern Oregon Slayers baseball WORKOUT

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