Weight Lifting Program

Hi everyone, I would like to know how much should I lift?

I’m 17yr and 5’9’’ and I’m about 145lbs.

I would like to increase my arm strength by lifting some weight.
Anyone has a good program that I could follow? How much pound should I lift? How many reps? What exercises?

The thing is that I don’t have a clue about a weight lifting workout for a pitcher, so if anyone may help me.

Legs, core, and long toss. for legs, squats are good, hamstring curls, calf raises, leg extesions…any lifting you would normally do for your legs. for your core you want to keep a variety of workouts…situps, crunches, legs throws, etc…, thereband workouts are good for your arm too

Hmm ok thanks.
But do you have any recommendation on repetitions and sets? Thanks.

between 2-3 sets and between 8-15 reps

Check out http://www.bodybuilding.com

Tons of free workout programs on there.

You could even do a 5x5 program if you wanted to.

Thanks everyone. I’m gonna start doing it as soon as I can.