3x8 Squats (start with 1 warm-up set of 12)
3x8 Body Row
3x8 Straight leg Dead lifts (for hamstrings)
3x8 DB Benchpress
3x12 Lat Pull Downs
2x8 Incline DB Benchpress
3x12 DB Lunges
3x12 DB Side Lunges
150 ABS: 5 Sets/30
You always want to balance the push and pull movements throughout the workout. This prevents injuries and improves performance. Squats and deadlifts are often neglected in favor of “beach muscle” workouts that target the biceps and chest muscles, but true strength and power is generated from the core, hamstrings, glutes, and quads. These muscles should be your main focus in each workout you do!
Last: DONT FORGET TO STRETCH BEFORE AND AFTER YOU THROW/WORKOUT!!