Off-Season/Pre-Season Baseball Weight Training Program: Weeks 1-3 - 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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| Superset: External Rotations: 3 sets of 15-20 repetitions (no rest) | |||
| Superset: Internal Rotations with Cable: 3 sets of 15-20 repetitions (60 second rest) | |||
| Dumbbell Shoulder Press: 3 sets of 10-12 repetitions (60 second rest) | |||
| Lateral Raises: 3 sets of 10-12 repetitions (60 second rest) | |||
| Bent Over Lateral Raises: 3 sets of 10-12 repetitions (60 second rest) | |||
| Upright Rows (Shoulder Width Grip): 3 sets of 10-12 repetitions (60 second rest) | |||
| Wrist Curls: 3 sets of 15-25 repetitions (60 second rest) | |||
| Triset: Bicycle Crunches: 3 sets of as many reps as possible with slow deliberate movement (no rest) | |||
| Triset: Swiss Ball Crunches: 3 sets of as many reps as possible with slow deliberate movement (no rest) | |||
| Triset: Hanging or Lying Leg Raises: 3 sets of as many reps as possible with slow deliberate movement (60 second rest) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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