Off-Season/Pre-Season Baseball Weight Training Program: Weeks 4-6: Workout B - Tuesday/Friday
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| External Rotations: 3 sets of 15-20 repetitions (60 seconds) | |||
| Internal Rotations with Cable: 3 sets of 15-20 repetitions (60 seconds) | |||
| One Arm Laterals: 3 sets of 12, 10, 8 repetitions (60 seconds) | |||
| Triset: Seated Military Press: 3 sets of 10, 8, 6 repetitions (60 seconds) | |||
| Triset: Bent Over Laterals: 3 sets of 10, 8, 6 repetitions (60 seconds) | |||
| Triset: Upright Rows (Shoulder Width Grip): 3 sets of 10, 8, 6 repetitions (60 seconds) | |||
| Wrist Curls: 3 sets of 15-25 repetitions (60 second rest) | |||
| Bicycle Crunches: 3 sets of as many reps as possible with slow deliberate movement (60 seconds) | |||
| Swiss Ball Crunches: 3 sets of as many reps as possible with slow deliberate movement (60 seconds) | |||
| Hanging or Lying Leg Raises: 3 sets of as many reps as possible with slow deliberate movement (60 seconds) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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