Rebuilding for Baseball Workout

Author Ron PettyFitness Level IntermediateType Muscular Definition
Days in Plan 5 Days Rest Between Sets:
1:00-1:30 minutes
Duration85 Min per session


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 - Upper Body
Bench Press Exercise Picture 1. Bench Press
Sets: 5Reps: 5
Barbell Curls Exercise Picture 2. Barbell Curls
Sets: 3Reps: 10
Cable Crossovers Exercise Picture 3. Cable Crossovers
Sets: 3Reps: 12
Chin-Ups Exercise Picture 4. Chin-Ups
Sets: 3Reps: 12
Incline Dumbbell Press Exercise Picture 5. Incline Dumbbell Press
Sets: 3Reps: 5
Lat Pulldown Exercise Picture 6. Lat Pulldown
Sets: 3Reps: 12
Dips Exercise Picture 7. Dips
Sets: 3Reps: 8
Tricep Pulldowns Exercise Picture 8. Tricep Pulldowns
Sets: 5Reps: 15
Push Up Exercise Picture 9. Push Up
Sets: 5Reps: 10
Incline Dumbbell Curls Exercise Picture 10. Incline Dumbbell Curls
Sets: 3Reps: 10
Day 2 - Lower Body
Squats Exercise Picture 1. Squats
Sets: 5Reps: 5
Seated Calf Raises Exercise Picture 2. Seated Calf Raises
Sets: 3Reps: 15
Leg Press Exercise Picture 3. Leg Press
Sets: 3Reps: 12
Leg Extension Exercise Picture 4. Leg Extension
Sets: 3Reps: 12
Leg Curl or Hamstring Curl Exercise Picture 5. Leg Curl or Hamstring Curl
Sets: 3Reps: 12
DeadLift Exercise Picture 6. DeadLift
Sets: 3Reps: 12
Clean and Jerk Exercise Picture 7. Clean and Jerk
Sets: 3Reps: 10
Day 3 - Upper Body
Incline Dumbbell Press Exercise Picture 1. Incline Dumbbell Press
Sets: 5Reps: 5
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 3Reps: 12
Barbell Curls Exercise Picture 3. Barbell Curls
Sets: 3Reps: 12
Bench Press Exercise Picture 4. Bench Press
Sets: 3Reps: 10
Chin-Ups Exercise Picture 5. Chin-Ups
Sets: 3Reps: 8
Dips Exercise Picture 6. Dips
Sets: 3Reps: 8
Tricep Pulldowns Exercise Picture 7. Tricep Pulldowns
Sets: 3Reps: 12
Push Up Exercise Picture 8. Push Up
Sets: 5Reps: 10
Day 4 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 70%
Recumbent Bike Exercise Picture 2. Recumbent Bike
Duration: 10 Min Intensity: 50%
Rowing Ergometer Exercise Picture 3. Rowing Ergometer
Duration: 15 Min Intensity: 65%
Stepper Exercise Picture 4. Stepper
Duration: 15 Min Intensity: 75%
Treadmill Exercise Picture 5. Treadmill
Duration: 20 Min Intensity: 85%
Day 5 - Upper Body
Bench Press Exercise Picture 1. Bench Press
Sets: 5Reps: 5
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 3Reps: 12
Dips Exercise Picture 3. Dips
Sets: 3Reps: 8
Barbell Curls Exercise Picture 4. Barbell Curls
Sets: 3Reps: 10
Incline Dumbbell Press Exercise Picture 5. Incline Dumbbell Press
Sets: 3Reps: 10
Concentration Curls Exercise Picture 6. Concentration Curls
Sets: 3Reps: 10
Cable Crossovers Exercise Picture 7. Cable Crossovers
Sets: 3Reps: 12
Push Up Exercise Picture 8. Push Up
Sets: 5Reps: 10

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

Rebuilding for Baseball Basics

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