Gordon Baseball
Weight Training
4 Day Schedule
Day 1: Strength Training - Back/Biceps
• Seated Rows: 1 set (10), 1 set (8), 1 set (6)
• Lat Pull-downs: 1 set (10), 1 set (8), 1 set (6)
• Barbell Rows: 1 set (10), 1 set (8), 1 set (6)
• Biceps Curls; Reverse Barbell, Straight Bar, DB Curls: 2 sets (10X3) Superset.
Day 2: Strength Training - Heavy Legs & Lower Back
• Squats: 1 sets (Warm-up), 3 sets (10)
• Dead-Lifts: 3 sets (10)
• Leg Curls: 2 sets (10)
• Leg Extensions: 2 sets (10)
Day 3: Strength Training - Chest/Triceps
• Flat Bench Press DB: 1 set (10), 1 set (8), 1 set (6), 1 set (4)
• Cable Flys: 3 sets (10) Different angles.
• Triceps Extensions (Cable); Overhead, Front Ext, Press-downs: 2 sets (10X3) Superset.
Day 4: Strength Training - Shoulders/Forearms/Hips/Calves
• Reverse Flys DB: 3 sets (10)
• Arnold Press DB: 3 sets (10)
• Side Raises DB: 3 sets (10)
• Front Raises DB: 3 sets (10)
• Wrist Curls: 2 sets (15)
• Wrist Extensions: 2 sets (15)
• Hip Adductions: 2 sets (10)
• Hip Abductions: 2 sets (10)
CORE:
• Back Extensions: 2 sets
• Sit-ups – Medicine Ball 10-12 lbs: 2 sets
• Russian Sit-ups – Medicine Ball 4-5 lbs: 2 sets
• Leg Raises: 2 sets
• Crunches: 2 sets
• Seated Leg Tucks: 2 sets
................
................
In order to avoid copyright disputes, this page is only a partial summary.
To fulfill the demand for quickly locating and searching documents.
It is intelligent file search solution for home and business.
Related searches
- guliette gordon low
- gordon s functional health patterns questions
- gordon growth model template
- gordon s 11 functional health patterns
- gordon s health assessment sample questions
- gordon s functional health assessment
- gordon s family health assessment questions
- gordon s functional health patterns pdf
- gordon s 11 functional health assessment
- gordon health assessment tool
- gordon s functional health assessment tool
- gordon s functional health pattern