Okay KC I have tried to make a workout program
how does this sound for example, today
around 15 minutes of skipping/jogging/biking to warm up
Leg press 12 reps 2 sets
Leg Curl 12 reps 2 sets
Lat High pull down 12 reps 2 sets
Bent over row 12 reps 1 set
Dumbbell bench press 2 sets of 12 reps
Narrow grip lat pull down 2 sets of 12 reps
shrugs 12 reps at 2 sets
trivep extensions 12 reps 1 set
Bicep dumbell curls 12 reps 1 set
Standing cal faise 2 sets 30 reps
then some ab work on the roman chair.
then on the days inbetween monday- wednesday-friday I do plyometricts on tuesday and agility on thursday
my workout is kind of designed too build up a solid strength base before moving onto the heavier stuff.
I kind of have it mapped out to three phases, should take around 12 weeks to finish then I will move onto something else, I sort of made it primarily for hockey, going to add some more baseball benefitial excersizes in too.