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OFF-SEASON BASEBALL STRENGTH WORKOUT

Recommend Supplements For This Workout:

  1. Whey Protein (pre/post workout)
  2. Creatine (daily/post workout)
  3. Simple Carbs (post workout only)
  4. Multi-Vitamin (every morning)

Workout Summary:

Training Level: Intermediate
Main Goal: Increase Strength
Days Per Week: 3
Workout Type: Fullbody
Designed By: Damien Mase

Description of Workout:

This workout is designed to increase your strength (especially upper body strength) in the baseball off-season. The workout is a full body workout hitting all major muscle groups every workout, 3 times per week.

The biggest compound exercises are used for maximum muscle and strength gains. There's 10 exercises per workout so it should take you about 1 hour per session.

This workout should be completed 3 times per week with a minimum of 1 day in between workouts.

Daily Workout Schedule:

Full body routine - 3 days per week
Legs
Exercise Sets Reps
Squat 3 12,10,10
Leg Curl 3 15,12,12
Leg Extension 3 15,12,12
Chest
Exercise Sets Reps
Barbell Bench Press 4 12,10,8,6
Triceps
Exercise Sets Reps
Lying Tricep Extension 3 10,8,8
Back
Exercise Sets Reps
Bent Over Barbell Row 4 15,12,10,8
Traps
Exercise Sets Reps
Dumbbell Shrugs 3 12,10,6
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 10,8,8
Forearms
Exercise Sets Reps
Barbell Wrist Curl 2 15
Abs
Exercise Sets Reps
Decline Sit Ups 3 20-25
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