Off-Season Winter Workout (Position)

Monday:
 
1. Bench Press - 4 Sets of 6-10
2. Shoulder Combo -  2 Sets of 10 each
3. Squat - 4 Sets of 6-10 / 1 Light Set of 10
4. Glut-Ham-Raise - 4 Sets of 10-12
5. Step-up - 3 Sets of 10 each leg
6. Pullover - 3 Sets of 8-10
7. Lying Tricep Extension - 3 Sets of 10
8. Wrist-Curls (Heavy) - 2 Sets of 10
9. Rice-Bucket - 2 Sets of 20
10. Shadow Swing - 2 Sets of 10
 
Tuesday:
 
1. Hang Clean - 4 Sets of 5
2. Dumbbell Push Press (*) - 4 Sets of 5
3. Clean Pull - 3 Sets of 5
4. Pull-Up - 2 Sets of as many possible
5. Rotator Cuff - 2 Sets of 20
6. DUmbbell Zottman Curl - 3 Sets of 8-12
7. Weighted Bat Routine - 2 Sets of 10
8. Grip Exercises (Pinch Grip Plates) - 2 Sets of 20 Seconds
9. Shadow Swing - 2 Sets of 10
10. ABS
 
Thursday:
 
1. Dumbbell Power Jerk (*) - 4 Sets of 5
2. Jump Squat - 4 Sets of 8
3. Walking Lunge - 3 Sets of 8 each leg
4. Dumbbell Bench Press - 4 Sets of 8-10
5. Good Morning - 3 Sets of 10
6. Shoulder Combo - 2 Sets of 20
7. Wrist Curls - 2 Sets of 15-20
8. Rice Bucket - 2 Sets of 20
9. Shadow Swing (Light) - 2 Sets of 10
 
Friday:
 
1. Power Clean - 4 Sets of 5
2. High Pull - 3 Sets of 5
3. Pull-Up - 2 Sets of as many possible
4. DUmbbell Zottman Curl - 3 Sets of 8-12
5. Rotator Cuff - 2 Sets of 20
6. Weight Bat Routine - 2 Sets of 10
7. Wrist-Roller - 2 Sets of 20
8. Grip Exercises (Pinch Grip Plates) - 2 Sets of 20 seconds
9. Shadow Swing - 2 Sets of 10
10. ABS
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