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