Workout Description
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.
Workout Summary
Main Goal:
Increase Strength
Workout Type:
Full Body
Training Level:
Intermediate
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight, EZ Bar, Machines
Target Gender:
Male
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 |
