Off-Season/Pre-Season Baseball Weight Training Program: Weeks 1-3 - Workout C - Wednesday/Saturday
| 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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| Leg Extensions: 3 sets of 12-15 repetitions (60 second rest) | |||
| Squats: 3 sets of 10-12 repetitions (60 second rest) | |||
| Leg Press: 3 sets of 10-12 repetitions (60 second rest) | |||
| Walking Lunges: 3 sets of as many reps as possible with slow deliberate movement (60 second rest) | |||
| Superset 1: Lying Leg Curls: 3 sets of 10-12 repetitions (no rest) | |||
| Superset 1: Dumbbell Stiff Legged Deadlifts: 3 sets of 10-12 repetitions (60 second rest) | |||
| Superset 2: Calf Press: 3 sets of 10-12 repetitions (no rest) | |||
| Superset 2: Seated Calf Raises: 3 sets of 10-12 repetitions (60 second rest) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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