Masunas Baseball Off Season Program weeks 1-4

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3 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Monday Thursday Rotator cuff Training
Everyday start with Dynamic warm up

Lower Body 6 exercises, 42 mins

Machine Leg Extension	3x10 reps	rest: 60s
Barbell Front Squat	4x8 reps	rest: 60s
Barbell Deadlift	3x5 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s

Upper Body 10 exercises, 1 hr 4 mins

Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s

Lower Body 2 6 exercises, 41 mins

Barbell Front Squat	3x8 reps	rest: 60s
Barbell Power Clean from Blocks	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s

Upper Body 2 10 exercises, 1 hr 4 mins

Pull-Up	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s