Throwing Program
Upper Body Workout (Standard)
Exercise Muscles Trained Set Reps Weight Training Intensity Training Purpose
 
Bench Press (bar or dumbell) Chest 1 15 very light 50% Get blood into muscle. Must focus on squeezing chest
    2 12 light 65% Get blood into muscle. Must focus on squeezing chest
  3 10 moderate 75% Begin damaging the muscle.
  4 8 heavy 85% Damage time.
    5 6 max for 6 100% Major strength gains here…really push it.
    6 20 light 100+% Make yourself cry. Tell the muscle to "f*ck-off"
           
             
Upright-Rows Back & 1 12 light 65% Get blood into muscle. 
Shoulders 2 10 moderate 75% Get blood into muscle. 
  3 8 heavy 85% Begin damaging the muscle.
    4 6 max for 6 100% Go as heavy as you can for 6 "controlled" reps
  5 20 light 100+% Really make it burn on this one.
           
             
Military Press Shoulders 1 12 light 65% Get blood into muscle. 
  2 10 moderate 75% Get blood into muscle. 
  3 8 heavy 85% Begin damaging the muscle.
    4 6 max for 6 100% Go as heavy as you can for 6 "controlled" reps
  5 20 light 100+% Really make it burn on this one.
           
             
Pushdowns Triceps 1 12 light 65% Get blood into muscle. 
  2 10 moderate 75% Get blood into muscle. 
  3 8 heavy 85% Begin damaging the muscle.
    4 6 max for 6 100% Go as heavy as you can for 6 "controlled" reps
  5 20 light 100+% Really make it burn on this one.
           
             
Barbell Curls Biceps 1 12 light 65% Get blood into muscle. 
  2 10 moderate 75% Get blood into muscle. 
  3 8 heavy 85% Begin damaging the muscle.
    4 6 max for 6 100% Go as heavy as you can for 6 "controlled" reps
  5 20 light 100+% Really make it burn on this one.
           
             

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