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Weight Training Workout - Week 3

Strength Program

Long Toss Program

Proper Nutrition

Sample Program

High Reps with Low Weight - 3 Week Sample Workout

Consult a certified trainer before attempting this workout.

Weeks #1 and 2 Workouts

Monday Tuesday Thursday Friday
Warm Up Routine Warm Up Routine Warm Up Routine Warm Up Routine
Squats
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 DB Bench Press
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 Front Squats
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 DB Incline Bench
Rest:
45 sec___x12 Rps
1.00___x12 Rps
1.15 ___x12 Rps
Leg Curls
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 Hammer Row
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 Hamstring Roll
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 Reverse Grip
Pulldown
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
Step Ups
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 DB Incline
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 Side Lunges
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 STB DB Bench
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
DB STB Squats
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 Lat Pulldown
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 Walking Lunges
Rest: 45/1.00/1.15
3x max sets
 Cuban Press
Rest:
45 sec:___x12 Rps
45 sec:___x12 Rps
45 sec:___x12 Rps
Cross Over Lunges
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 Tri Shoulder Raise
Super Set
DB Lat Raise__x12
DB Front Raise x12
DB Bent Over
Raise___x12
Rest: 45/1.00/1.15
Repeat 3x 		Calf Raises
Rest:
45 sec:___x20 Rps
1.00:___x20 Rps
1.15:___x20 Rps
 Hammer Curls
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
Machine Hip
Abducter
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 SB Curls
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 Back Extenions
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 Tricep Extensions
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
Calf Raises
Rest:
45 sec:___x20 Rps
1.00:___x20 Rps
1.15:___x20 Rps
 Tricep Pushdown
Rest:
45 sec:___x12 Rps
1.00:___x12 Rps
1.15:___x12 Rps
 Leg Circuit
FW Squats x20
+10 Squat Jumps
FW Step Ups x20
+10 Split Jumps
FW Lunges x20
+10 Ice Skaters
Rest:1.00/1.30/1.45
Repeat 3x		 Rice Buckets
* Dig to bottom
flexingand extending
fingers
*roll wrists
*extend fingers
*flex fingers
*open and close
fingers laterally
*work thumbs back
and forth
Work all excercises
to the point of
fatigue
Hip Extensions
Rest:
45 sec:___x15 Rps
1.00:___x15 Rps
1.15:___x15 Rps
 Wrist Curls
Rest:
30 sec:___x20 Rps
45 sec:___x20 Rps
1.00:___x20 Rps
Wood Chops (each
side)
Rest:
30 sec:___x15 Rps
30 sec:___x15 Rps
30 sec:___x15 Rps
 Reverse Curls
Rest:
30 sec:___x20 Rps
45 sec:___x20 Rps
1.00:___x20 Rps
 MB Throws (each
side)
Rest:
30 sec___x15
30 sec___x15
30 sec___x15
Core Training Core Training Core Training Prone Holds
Flexibility Routine Flexibility Routine Flexibility Routine Flexibility Routine
  • Develop a Strength Program That Fits Your Needs
  • Long Toss to Improve Your Arm Strength
  • Eat Right to Maximize the Effects of Your Strength Training Workout
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