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Pre-season Baseball Workout Routine and Exercise Programs  All Free.
 

Pre-season Baseball Workout

Author Dustin McDonaldFitness Level IntermediateType Sport Specific
Days in Plan 7 Days Rest Between Sets:
N/A Sports Specific
Duration85 Min per session
N/A

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Legs
Squats Exercise Picture 1. Squats
Sets: 5Reps: 8
Notes:75% of Max
Walking Lunges Exercise Picture 2. Walking Lunges
Sets: 5Reps: 8
Notes:20 Lbs per hand
Leg Curl or Hamstring Curl Exercise Picture 3. Leg Curl or Hamstring Curl
Sets: 4Reps: 8
Notes:75% of Max
Leg Extension Exercise Picture 4. Leg Extension
Sets: 4Reps: 8
Notes:75% of Max
Standing Calf Raises Exercise Picture 5. Standing Calf Raises
Sets: 3Reps: 12
Notes:75% of Max
Seated Calf Raises Exercise Picture 6. Seated Calf Raises
Sets: 3Reps: 12
Notes:75% of Max
Day 1 - Shoulders
Machine Military or Shoulder Press Exercise Picture 1. Machine Military or Shoulder Press
Sets: 5Reps: 8
Notes:75% of Max
Seated Shoulder Press (Elastic band) Exercise Picture 2. Seated Shoulder Press (Elastic band)
Sets: 4Reps: 8
Notes:Use Dumbbell instead of bands
Side Raises Exercise Picture 3. Side Raises
Sets: 4Reps: 8
Notes:75% of Max
Front Raises Exercise Picture 4. Front Raises
Sets: 4Reps: 8
Notes:75% of Max
Day 2 - Back
Chin-Ups Exercise Picture 1. Chin-Ups
Sets: 4Reps: 5
One Arm Row Exercise Picture 2. One Arm Row
Sets: 4Reps: 8
Notes:75% of Max
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 4Reps: 8
Notes:75% of Max
Seated Row Exercise Picture 4. Seated Row
Sets: 4Reps: 8
Notes:75% of Max
Day 2 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 4Reps: 12
Notes:60% of Max
Push Up Exercise Picture 2. Push Up
Sets: 5Reps: 10
Incline Dumbbell Press Exercise Picture 3. Incline Dumbbell Press
Sets: 4Reps: 8
Notes:75% of Max
Decline Press Exercise Picture 4. Decline Press
Sets: 4Reps: 8
Notes:75% of Max
Day 3 - Rest Day
Day 4 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 12
Twisting Crunches Exercise Picture 2. Twisting Crunches
Sets: 3Reps: 12
Lying Leg Raises / Throwdowns Exercise Picture 3. Lying Leg Raises / Throwdowns
Sets: 3Reps: 12
Day 4 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 20 Min Intensity: 75%
Treadmill Exercise Picture 2. Treadmill
Duration: 20 Min Intensity: 75%
Notes:Outside or inside
Day 5 - Biceps
Dumbbell Curls Exercise Picture 1. Dumbbell Curls
Sets: 3Reps: 12
Notes:75% of Max
Hammer Curls Exercise Picture 2. Hammer Curls
Sets: 3Reps: 12
Notes:75% of Max
Concentration Curls Exercise Picture 3. Concentration Curls
Sets: 4Reps: 8
Notes:75% of Max
Cable Curls Exercise Picture 4. Cable Curls
Sets: 4Reps: 8
Notes:75% of Max
Day 5 - Triceps
Dips Exercise Picture 1. Dips
Sets: 4Reps: 10
Notes:75% of Max
Overhead Tricep Extentions Exercise Picture 2. Overhead Tricep Extentions
Sets: 4Reps: 10
Notes:75% of Max
Tricep Kickbacks Exercise Picture 3. Tricep Kickbacks
Sets: 4Reps: 10
Notes:75% of Max
Day 6 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 12
Twisting Crunches Exercise Picture 2. Twisting Crunches
Sets: 3Reps: 12
Lying Leg Raises / Throwdowns Exercise Picture 3. Lying Leg Raises / Throwdowns
Sets: 3Reps: 12
Day 6 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 20 Min Intensity: 75%
Treadmill Exercise Picture 2. Treadmill
Duration: 20 Min Intensity: 75%
Notes:Outside or Inside
Day 7 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Pre-season Baseball Basics

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