Day 1: Legs and Abs.


Squat: 4 sets of 15 reps
Stiff-Leg Dead lifts: 3 sets of 12 reps
Hamstring Curl: 3 sets of 12 reps
Leg Extension: 2 sets of 10 reps
Walking Lunge: 2 sets of 20 steps
Leg Lifts: 1 set of 30 reps
Crunches: 2 sets of 15 reps
Oblique Twists: 1 set of 25 reps
Reverse Crunches: 1 set of 30 reps


Day 2: Arms and Chest


Close-Grip Bench Press: 4 sets of 8 reps
Flies: 2 sets of 12 reps
Tri Pushdowns: 3 sets of 10 reps
Skull Crushers: 2 sets of 12 reps
Overhead Dumbbell Extension: 3 sets of 10 reps
Tri Pull downs: 2 sets of 8 reps
Forearm Curls: 4 sets of 10 reps
Wrist Curls: 4 sets of 10 reps


Day 3: Shoulders and Back


Bent rows: 3 sets of 15 reps
Back Extensions: 3 sets of 25 reps
Wide Grip Pull-ups: 1-Failure
Lateral Raises: 2 sets of 12 reps
Machine Rows: 2 sets of 8 reps
Cuban Press: 3 sets of 12 reps

It looks like a decent routine, except you need to implement a rotator-cuff program at least 3x week. Also, the cuban press should be dropped. I played NCAA Division 1 baseball and there's not many programs which would advocate such an exercise for the shoulders. Upright rows are good, however, and also despite many people's objections, there's nothing wrong with the addition of the military press and barbell bench to a baseball oriented weight program.

Be sure to accompany the lifting with yoga or some serious streching. You need to maintain your ability to flex and bend to be truly successful and injury free. I know it is nice to watch the guys knock the cover off of the ball, but they are prone to injury with the increased mass. My high school coach believe in stretching, but it was not until college that I really got into streching. My college coach would have long steching sessions before and after practice. The only dumbass that had any injury while I played was me. I do believe that was because of the heavy leg work I did from the football season.

Just some thoughts.

Laser

if i were to use that routine, should it be 3 consecutive days then days off or broke up? any info on how to use that routine for max results would be greatly appreciated. thanks!

3 days on, 1 day off, and continue would probably be ideal for this type of program if you recover reasonably well. Good luck.

if i seem to be recovering well, would it be beneficial to work my bench, bicepts, and tricepts more than 2 times a week, would every other day or 3 times a week be ok? i just feel like im not getting enough out of twice a week! thanks for any input!!

Andy - When I played baseball, our coach not only made us lift but also put us through a plyometric workout that felt like boot camp in basic training. When it came to the weights, we pretty much only did squats and calf raises because those really do the trick above all else and any more would be too much. Upper body we'd do what you're doing. But I seriously recommend looking at a plyo program becasue it's more than just cardio...trust me.