Is This A Good Baseball Workout Plan?

Jovan Ewusie’s Workout Plan

Day 1: Chest, Biceps, Forearms, Abs:

Chest

Incline Bench Press
3 Sets (18, 10, 21)
Cable Crossover
3 Sets (18, 18, 18)
Dumbbell Bench Press
3 Sets (18, 10, 21)

Biceps Giant Set

Barbell Curl (Straight Bar)
2 Sets (15, 15)
Reverse Bar Curl
2 Sets (21, 21)
Alternating Dumbbell Curl
2 Sets (15, 15) – each arm
Cable Curl
1 Set (15)
Hammer Curl
1 Set (15)

Forearms

Dumbbell Wrist Curl
Sets 3 (21, 21, 21)
Wrist Roller
Sets 3 (15, 15, 15)

Abs

Core Strength Machine
Sets 2 (50, 50)
Russian Twists
Sets 2 (50, 50)
Oblique Crunch
Sets 2 (25, 25)
Windshield Wipers
2 Sets (20, 20)
Crunches
2 Sets (50, 50)
Knee-Ups
2 Sets (50, 50)

Day 2: Baseball Skills & Agility Training

Agility Training

Bleacher Jump
-As Many As Possible
Karate Kick
-30 Each Leg
Butt Kicks
-60 Total
Windsprints
-10
Four Corner Drill
-10 Laps
Letter Drill
-10 Letters
Shuttle Run
-10 Times
Curb Drop *With One Foot On Curb And One Foot Hanging Over, Drop To The Floor With BOTH FEET And Then Hop Back Up Using Outside Foot To Push You Up Again.
-25 Times Each Side – 3 Sets
Line Jump/Shuffle *Jump/Shuffle Over A Line As Fast As Possible*
-30 Jumps/Shuffles
Falling Starts *Fall Forward To Point Of Near Fall Then Sprint For 8 Steps*
-10 Times
Side To Side Hops
-30 Total Hops

Baseball Skills

Infield Throws
-20 of each
Groundballs W/ Throw
-200
Dry Swings
-50, Analyze Swing After Every 5 Swings
Wiffle Balls
-50

Day 3: Legs And Shoulders

Legs

Squat
3 Sets (12, 10, 12)
Leg Press
3 Sets (12, 10, 12)
Single Leg Press
1 Sets (12, 10, 12)
Hip Abduction
5 Sets (20 x 5)
Glute Machine
3 Sets (12, 10, 12)
Squat Kicks
2 Sets (30 Total Kicks)
Leg Extension
3 Sets (12, 10, 12)
Leg Curl
3 Sets (12, 10, 12)
Squat Jumps
2 Sets (15, 15)
Standing Calf Raises
3 Sets (12, 10, 12)
Seated Calf Raises
3 Sets (12, 10, 12)

Shoulders

Dumbbell Seated Front Raise
2 Sets (21, 21)
Dumbbell Lateral Raise
2 Sets (21, 21)
Upright Row
2 Sets (15, 15)
Dumbbell Shrug
2 Sets (21, 21)
Bent-Over Cable Lateral Raise
2 Sets (21, 21)

Day 4: Repeat Baseball Skills & Agility Training

Day 5: Back And Triceps

Back

Back Extensions
3 Sets (21, 21, 21)
Reverse Extension
1 Set (50)
Pulldown
3 Sets (10, 10, 10)
Seated Row
3 Sets (12, 10, 12)
Dumbbell Row
3 Sets (15, 15, 15)

Triceps

Close-Grip Bench Press
3 Sets (15, 15, 15)
Triceps Pressdown
3 Sets (15, 15, 15)
Dumbbell Kickback
3 Sets (15, 15, 15)
Triceps Extension
3 Sets (15, 15, 15)