Off-Season Baseball Strength Workout
Workout Summary:
| Training Level: | Intermediate | |
| Main Goal: | Increase Strength | |
| Days Per Week: | 3 | |
| Workout Type: | Fullbody | |
| Submitted By: | Damien |
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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 |
