Arod Training

DAY 1 CHEST, BICEPS, FOREARMS, ABS

As a warm-up each workout, Alex rides the stationary bike for 15 minutes and does 15 minutes of full-body stretching.

Exercise Sets Reps

CHEST

Incline Bench Press 5 21, 14, 7, 7, 7

Cable Crossover 2-3 21 per set*

Dumbbell Bench Press 5 21, 14, 7, 7, 7

BICEPS GIANT SET

Barbell Curl (straight bar) 2 15

Reverse EZ-Bar Curl 2 21

Alternating Dumbbell Curl 2 15 (each arm)

Cable Curl 1 15

Hammer Curl 1 15

Alex rests five minutes between giant sets.

FOREARMS

Hammer-Strength Grip Machine 3 21

Dumbbell Wrist Curl 3 21

ABS (done between sets of other exercises)

Core Strength Machine 2 50

Gymnastics Ring Hang** 1 21

"Slings"*** 1 21 to each side

Decline Crunch (w/25-pound plate) 2 21

* Alex performs seven reps standing tall with the movement at eye level

to hit the upper pecs, seven reps straight down to the front of the body

to hit the lower pecs and seven reps on his knees (hunched over) to hit

the middle and inner pecs.

** Alex hangs from gymnastics rings, holding himself in an "up" position

of a pull-up with his legs straight, then he raises his legs until his

feet are above his head for 21 reps.

*** In Slings, an oblique move similar to a crossover crunch, Alex

brings his right knee to his left elbow, then his left knee to his right

elbow.

DAY 2 BASEBALL SKILLS AND OTHER ON-FIELD WORK

DAY 3 THIGHS, CALVES

Exercise Sets Reps

THIGHS

Barbell Squat 10 50, 30, 21, 14, 7,

7, 14, 21, 30, 50*

Leg Extension** 3 15

Stiff-Legged Deadlift 3 15

compound-set with

Lying Leg Curl 3 15

CALVES

Leg-Press Machine 3 21***

Calf Raise

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