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Baseball Push-Pull Strength Training
Sport
Advanced
Dumbbell
Plan Details
The Baseball Push-Pull Strength Training routine by JefitTeam is a 8 day workout plan. It is an advanced level plan to achieve sport fitness goals.
This is a push-pull strength training routine for baseball players that helps create a symmetrical physique and prevent an individual from injuring themselves. With this routine you will perform the first 2 exercises as a super-set, followed by the next two as a superset with 45 rest period and the final two exercises as a superset. After you have completed all 3 supersets, you will repeat the workout day as a circuit 2 more times. Circuit training was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of the exercise. There is a warmup routine before the actual routine where you will perform 2 sets of as many repetitions for each exercise. This will help loosen up the muscles for the push-pull superset circuit that you are about to perform. The main focus of this routine is to build overall strength in the muscles to help increase power when hitting the baseball as well as strengthening the muscles for throwing the baseball. *** Notes : It is important for baseball players to stretch appropriately before each exercise day performed, especially before any cardio or baseball training. I.e Hitting, throwing or taking ground balls. For those using this routine, do NOT use this as a bulking routine, it is more for building strength and endurance. You can throw cardio into this routine on any of the exercise days, or on a rest/off day.
Routine detail
Day 1
Warm-Up
Est. 10 min
4 exercises
Arm Circles
2 Sets
Bodyweight Lunge
2 Sets
Push-Up
2 Sets
Bodyweight Squat
2 Sets
Day 1
Workout
Est. 55 min
18 exercises
Barbell Squat
1 Set x 12 Reps
Dumbbell Deadlift
1 Set x 12 Reps
Barbell Lunge
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Dumbbell Deadlift
1 Set x 12 Reps
Barbell Lunge
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Dumbbell Deadlift
1 Set x 12 Reps
Barbell Lunge
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Day 2
Warm-Up
Est. 10 min
4 exercises
Arm Circles
2 Sets
Bodyweight Lunge
2 Sets
Push-Up
2 Sets
Bodyweight Squat
2 Sets
Day 2
Workout
Est. 55 min
18 exercises
Barbell Squat
1 Set x 12 Reps
Dumbbell Deadlift
1 Set x 12 Reps
Barbell Lunge
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Dumbbell Deadlift
1 Set x 12 Reps
Barbell Lunge
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Dumbbell Deadlift
1 Set x 12 Reps
Barbell Lunge
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Day 3
Warm-Up
Est. 10 min
4 exercises
Arm Circles
2 Sets
Bodyweight Lunge
2 Sets
Push-Up
2 Sets
Bodyweight Squat
2 Sets
Day 3
Workout
Est. 55 min
18 exercises
Barbell Squat
1 Set x 12 Reps
Dumbbell Deadlift
1 Set x 12 Reps
Barbell Lunge
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Dumbbell Deadlift
1 Set x 12 Reps
Barbell Lunge
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Dumbbell Deadlift
1 Set x 12 Reps
Barbell Lunge
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Day 4
Warm-Up
Est. 10 min
4 exercises
Arm Circles
2 Sets
Bodyweight Lunge
2 Sets
Push-Up
2 Sets
Bodyweight Squat
2 Sets
Day 4
Workout
Est. 55 min
18 exercises
Barbell Squat
1 Set x 12 Reps
Dumbbell Deadlift
1 Set x 12 Reps
Barbell Lunge
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Dumbbell Deadlift
1 Set x 12 Reps
Barbell Lunge
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Dumbbell Deadlift
1 Set x 12 Reps
Barbell Lunge
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
