4 Day Baseball routine
General
Beginner
Dumbbell
Plan Details
The 4 Day Baseball routine routine by ramsicle is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Upper/Lower Body Baseball workout
Routine detail
Tue
Lower Body 1
Est. 0 min
11 exercises
Barbell Overhead Squat
2 Sets x 10 Reps
Bodyweight Wall Squat
2 Sets x 10 Reps
Prone I, Y, T, W
2 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Plank
2 Sets
Oblique Crunch
2 Sets x 10 Reps
Side plank with hip flexion
2 Sets x 10 Reps
Wed
Upper Body 2
Est. 0 min
12 exercises
Prone I, Y, T, W
2 Sets x 10 Reps
Wrist ulnar/radial deviation
2 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell floor press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Superman
2 Sets
Stability Ball Wood Chop
2 Sets x 10 Reps
Oblique Crunch
2 Sets x 10 Reps
Fri
Lower Body 2
Est. 0 min
12 exercises
Dumbbell Jump Squat
2 Sets x 10 Reps
Toe Touch Stretch
2 Sets x 10 Reps
Bridge
2 Sets
Barbell Side Split Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Barbell Squat to Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Medicine Ball Rotation
2 Sets x 10 Reps
Plank
2 Sets
Side Plank
2 Sets x 10 Reps
Sun
Upper Body 1
Est. 0 min
0 exercises
This day is empty
