Bent Over Flys
Pitcher Workout Spring #1Back & Shoulders – All, Odd, Even Pull-Up’sSetsRepsWeight UsedPalms Forward 1-33 or 5BWPalms Facing narrow grip1-33 or 5BW Modified P.U.SetsRepsWeight UsedPalms Forward 1-33-15BWPalms Pronation1-33-15BWPalms Supination1-33-15BWRev. Peck DeckSetsRepsLow Rep Weight Used High RepRegular1-33-15Arms 90*1-33-15Arms Extended1-33-15Standing RowsSetsRepsLow Rep Weight Used High Rep Straight grip1-33-15Angle grip1-33-15 5. Cable Side RaisesSetsRepsLow Rep Weight Used High RepPull Up1-33-15Pull Down1-33-15Bent Over FlysSetsRepsLow Rep Weight Used High RepRegular fly1-33-15V Raises1-33-15MB Bench Toss1-33-1516 lb.Chest & Arms – All, Odd, EvenRegular push upSetsRepsLow Rep Weight Used High RepChoose 1 from list1-310Challenge push upLow Rep Weight Used High RepChoose 1 from list1-310Tri PushdownSetsRepsLow Rep Weight Used High Rep Angled Bar1-33-15SB Tri push up1-33-15BWBiceps CurlsSetsRepsLow Rep Weight Used High Rep DB Curls13-15DB Hammer13-15Legs – All, Odd, EvenDB LungesSetsRepsLow Rep Weight Used High RepForward1-33 or 5Toes IN1-33 or 5Toes OUT1-33 or 5Reverse Lunge1-33-15Side Lunge1-33-151 Leg Press SetsRepsLow Rep Weight Used High RepForward1-33 or 5Toes IN1-33 or 5Toes OUT1-33 or 5Low Rep Weight Used High Rep2 Leg Press or Squatwarm up= 1x 81-33-15Dead LiftSetsReps1-33-151 Leg Ball SquatLow Rep Weight Used High RepLinear1-33-15S.A.T.SetsRepsLow Rep Weight Used High Repw/arm raise over head1-33-15Stand Cable curl1-33-15Ket Bell Swings1-33-15**Calf Raises (EVERY DAY)SetsRepsWeight UsedLinear (Straight)115-25Supinate (Toes In)115-25Pronate (Toes Out)115-25**Seated GMSetsRepsWeight Used(EVERY DAY)310-15ForearmsSetsRepsWeight Used Series 1320-25Series 2320-25AB Workout – 1) daily core min. 3x3 reps2) Partner 1 & 2Both sides odd/even 3-15 reps = 3) Partner 3 & 4Both sides odd/even 15+ reps = 1.5 hr4) Med Ball Ab’sOne side full 15+ reps = 1 hr5) Bridge Ab’s ................
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