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Masunas Baseball Off Season Program weeks 1-4
Sport
Intermediate
Barbell
Plan Details
The Masunas Baseball Off Season Program weeks 1-4 routine by MikeMasunas is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Monday Thursday Rotator cuff Training Everyday start with Dynamic warm up
Routine detail
Mon
Lower Body
Est. 42 min
6 exercises
Machine Leg Extension
3 Sets x 10 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tue
Upper Body
Est. 65 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Thu
Lower Body 2
Est. 41 min
6 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Power Clean from Blocks
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Fri
Upper Body 2
Est. 65 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
