NAME: ________________________________________________________________
Note to player: Strength training is to be done 4 times a week during pre-season and 3
times a week once season starts. Keep in mind no workout is to be done on game day or
on the Friday before a Saturday game.
As workouts are divided into 3 muscle groupings, you will be working on a three day
cycle. This routine in particular works on the basis of a super-set system. Super- setting
just means you will combine muscle groups and do 2 exercises back to back and then
rest, instead of just 1 muscle group and then resting. For example, on Day 1 we are
working Biceps and Forearms. Instead of just doing 1 set of bicep repetitions and resting,
you will do 1 set of bicep repetitions, and immediately following you will do one set of
forearm repetitions and then rest. Rest is only 30-45 seconds so that muscles do not get
the chance to fully rest. This is repeated 3 times (for a total of 3 sets of 12-15 @ 50% of
your 1RM = 1 repetition max).
DAY 1: Biceps, Forearms and Abdominals (stomach)
Exercises
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Bicep Curls
(using long bar)
Forearm Curls- wrist curling
action
(using long bar)
Hammer Curls
(using dumbbells)
Reverse Forearm
(using long bar)
Bicep Curl on machine
(machine using cable)
Forearm exercise of choice
1RM
50% of 1RM
DAY 2: Back and Shoulders
Exercises
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1RM
50% of 1RM
1RM
50% of 1RM
Shoulder raises to the front
(using dumbbells)
Flys- for back
(using dumbbells)
Shoulder press- sitting or standing
(using dumbbells)
Lat pull downs
(On machine)
Shoulder raises on the side
(using dumbbells)
1 arm row
(using dumbbells)
Shoulder shrugs
(using dumbbells)
Back Extensions on the ball
(machine by gym also works but
less core strength being used)
Day 3: Triceps and Chest
Exercises

Triceps Extension- overhead using
two hands
(using dumbbell)
 Bench Press- on flat bench
(using long bar)
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Triceps pull down- on machine
(using the rope)
Peck Deck
(or equivalent machine)
Triceps Extensions – over head on
flat bench laying down
(using long bar)
Clap Push-ups - in between each
push up, clap once
(modified push-ups are acceptable
if need be)
Triceps Extension- overhead with 1
arm at a time
(using dumbbell)
Bench press - inclined