Scribd Logo
Upload

Welcome to Scribd!

  • 213 views

    Baseball Workout Plan

    Uploaded by

    api-320997604
    The document outlines a 7-day baseball workout plan that focuses on different muscle groups each day. Day 1 works back, shoulders, and triceps with exercises like back extensions, pulldowns, rows, and lateral raises. Day 2 targets chest, biceps, forearms, and abs with incline bench presses, curls, and tricep exercises. Day 3 is dedicated to legs with squats, deadlifts, leg presses, and calf raises. Sprints are included at the end of each workout.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Baseball Workout Plan

    Uploaded by

    api-320997604
    213 views7 pages
    The document outlines a 7-day baseball workout plan that focuses on different muscle groups each day. Day 1 works back, shoulders, and triceps with exercises like back extensions, pulldowns, rows, and lateral raises. Day 2 targets chest, biceps, forearms, and abs with incline bench presses, curls, and tricep exercises. Day 3 is dedicated to legs with squats, deadlifts, leg presses, and calf raises. Sprints are included at the end of each workout.

    Original Title

    baseball workout plan

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 7-day baseball workout plan that focuses on different muscle groups each day. Day 1 works back, shoulders, and triceps with exercises like back extensions, pulldowns, rows, and lateral raises. Day 2 targets chest, biceps, forearms, and abs with incline bench presses, curls, and tricep exercises. Day 3 is dedicated to legs with squats, deadlifts, leg presses, and calf raises. Sprints are included at the end of each workout.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    213 views7 pages

    Baseball Workout Plan

    Uploaded by

    api-320997604
    The document outlines a 7-day baseball workout plan that focuses on different muscle groups each day. Day 1 works back, shoulders, and triceps with exercises like back extensions, pulldowns, rows, and lateral raises. Day 2 targets chest, biceps, forearms, and abs with incline bench presses, curls, and tricep exercises. Day 3 is dedicated to legs with squats, deadlifts, leg presses, and calf raises. Sprints are included at the end of each workout.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 7

    nBaseball Workout Plan (Day 1)

    (School)
    Monday
    BACK, SHOULDERS, TRICEPS
    BACK
    Back Extension (w/25-pound plate)- 3 sets of 21
    Reverse Back Extension- 1 set of 77
    (no weight)
    Wide-Grip Pulldown to Front- 3 sets of 10
    One-Arm Dumbbell Row- 3 sets of 15
    Dumbbell Pullover- 2 sets of 21
    SHOULDERS
    Power Clean (light weight) - 1 set of 50
    Dumbbell Lateral Raise- 2 sets of 21
    Upright Row- 2 sets of 15
    Dumbbell Shrug- 2 sets of 15
    Bent-Over Cable Lateral Raise- 2 sets of 21
    ABS (done between sets of other exercises)
    Core Strength Machine- 2 sets of 50
    Gymnastics Ring Hang- 1 set of 21
    Slings- 1 set of 21
    Decline Crunch (w/25-pound plate)- 2 sets of 21
    SPRINTS
    Hill 4x2
    Cone Drill 3X1
    50-75m Sprints 3X1

    Baseball Workout Plan (Day 2)


    (School)
    CHEST, BICEPS, FOREARMS, ABS
    CHEST
    Incline Bench Press- 5 sets, Reps: 21, 14,7, 7, 7
    Dumbbell Bench Press- 5 Sets, Reps: 21, 14, 7, 7, 7
    BICEPS GIANT SET
    Barbell Curl- 2 sets of 15
    Reverse EZ-Bar Curl- 2 sets of 21
    Alternating Dumbbell Curl- 2 sets of 15 each arm
    Cable Curl- 1 set of 15
    Hammer Curl- 1 set of 15
    FOREARMS
    Hammer-Strength Grip Machine- 3 sets of 21
    Dumbbell Wrist Curl- 3 sets of 21

    TRICEPS TRI-SET
    Close-Grip Bench Press- 2 sets of 15
    Triceps Pressdown- 2 sets of 15
    Dumbell Kickback- 2 sets of 15
    SPRINTS
    Hill 4x2
    Cone Drill 3X1
    50-75m Sprints 3X1

    Baseball Workout Plan (Day 3)


    (School)
    Wednesday
    LEG DAY
    Barbell Squat- 10 sets, Reps:, 30, 21, 14, 7, 7, 14, 21, 30,
    Leg Extension- 3 sets of 15
    DeadLift- 3 sets of 15
    Leg Press Machine: 3 sets of 21
    Lying Curl- 3 sets of 15
    Calf Exercises 3 sets of 21

    Baseball Workout Plan (Day 4)


    (School)
    Thursday
    CHEST, BICEPS, FOREARMS, ABS

    CHEST
    Incline Bench Press- 5 sets, Reps: 21, 14,7, 7, 7
    Cable Crossover- 2-3 sets, Reps 21
    Dumbbell Bench Press- 5 Sets, Reps: 21, 14, 7, 7, 7
    BICEPS GIANT SET
    Barbell Curl- 2 sets of 15
    Reverse EZ-Bar Curl- 2 sets of 21
    Alternating Dumbbell Curl- 2 sets of 15 each arm
    Cable Curl- 1 set of 15
    Hammer Curl- 1 set of 15
    FOREARMS
    Hammer-Strength Grip Machine- 3 sets of 21
    Dumbbell Wrist Curl- 3 sets of 21
    ABS (done between sets of other exercises)
    Core Strength Machine- 2 sets of 50
    Gymnastics Ring Hang- 1 set of 21
    Slings- 1 set of 21
    Decline Crunch (w/25-pound plate)- 2 sets of 21

    SPRINTS
    Hill 4x2
    Cone Drill 3X1
    50-75m Sprints 3X1

    Baseball Workout Plan (Day 5)


    (School)
    Friday

    BACK
    Back Extension (w/25-pound plate)- 3 sets of 21
    Reverse Back Extension- 1 set of 77
    (no weight)
    Wide-Grip Pulldown to Front- 3 sets of 10
    One-Arm Dumbbell Row- 3 sets of 15
    Dumbbell Pullover- 2 sets of 21
    SHOULDERS
    Power Clean (light weight) - 1 set of 50
    Dumbbell Lateral Raise- 2 sets of 21
    Upright Row- 2 sets of 15
    Dumbbell Shrug- 2 sets of 15
    Bent-Over Cable Lateral Raise- 2 sets of 21
    ABS (done between sets of other exercises)
    Core Strength Machine- 2 sets of 50
    Gymnastics Ring Hang- 1 set of 21
    Slings- 1 set of 21
    Decline Crunch (w/25-pound plate)- 2 sets of 21
    SPRINTS
    Hill 4x2
    Cone Drill 3X1
    50-75m Sprints 3X1

    Baseball Workout Plan (Day 6)

    Saturday

    LEG DAY
    Barbell Squat- 10 sets, Reps: 50, 30, 21, 14, 7, 7, 14, 21, 30, 50
    Leg Extension- 3 sets of 15
    One Legged DeadLift- 3 sets of 15
    Leg Press Machine: 3 sets of 21
    Lying Curl- 3 sets of 15
    Calf Exercises 3 sets of 21

    Baseball Workout Plan (Day 7)

    CHEST, BICEPS, FOREARMS, ABS


    Sunday
    CHEST
    Incline Bench Press- 5 sets, Reps: 21, 14,7, 7, 7
    Dumbbell Bench Press- 5 Sets, Reps: 21, 14, 7, 7, 7
    BICEPS GIANT SET
    Barbell Curl- 2 sets of 15
    Reverse EZ-Bar Curl- 2 sets of 21
    Alternating Dumbbell Curl- 2 sets of 15 each arm
    Cable Curl- 1 set of 15
    Hammer Curl- 1 set of 15
    FOREARMS
    Hammer-Strength Grip Machine- 3 sets of 21
    Dumbbell Wrist Curl- 3 sets of 21

    TRICEPS TRI-SET
    Close-Grip Bench Press- 2 sets of 15
    Triceps Pressdown- 2 sets of 15
    Dumbell Kickback- 2 sets of 15
    SPRINTS
    Hill 4x2
    Cone Drill 3X1
    50-75m Sprints 3X1

    You might also like