My hell, this Workout program is shit. Repeats every other day. Way too much especially since I assume you are practicing every single day plus daily conditioning.
Lift at maximum one body part or group every 4 days, meaning you lift and take 3 days off and go again on the same part. Every other day will burn you out quicker than you can say Mickey Mantle.
#1 Have a lot of high protein munchies readily available. Shakes and protein bars, eggs and chicken already cooked. Make sure you get enough food, and quality carbs Oatmeal and wheat bread. Sugars from gatorade and stuff are good during the game and practice, but off the field, stick the low GI carbs.
#2 Rotator cuff excercises should be done every single day. Don't use anything over 5 lbs if you are a pitcher. High rep very low weight. Having big tight shoulders will only bring complications to anyone that needs a strong throwing arm. the throwing motion is very violent.
Are you familiar with the 21? 3 sets of 7 different excercises for the rotator cuff daily. Low resistance weight, 20 reps.
As far as upper body movements, don't do anything heavier than you can complete 10 reps minimum every set, So if you can't do 10 reps on any excercise, it's too heavy. your goal isn't to be a muscle freak, it's to be lean, flexible and in shape. Flexibility is important. Lifting heavy weight low rep is going to compromise that. Don't do it. Heavy bench puts a lot of stress on the shoulders, not what a baseball player wants unless he's a DH. If you have a spotter, and he needs to help you do a lift, that's the last rep for that set, period.
I would stick to leg presses only. Squats can stress the knee too much if you are also doing daily conditioning, and agillity training. Leg extensions are fine, but going heavy also stresses the patelal ligament, which you don't need to injure. even the leg presses wil stress the knee, but do just those or just squats. I'd stick to leg presses though.
Basically, if you are dong a bunch of conditioning daily, doing anything more than some leg presses are going to push you to the edge of over doing it. your agility and speed training will strengthen your ham strings enough, so doing any type of lift to stress those directly is a bad idea.
If this were football, this all would be crappy advice, but you play baseball. You don't need to bench 400 lbs, you don't need to weigh 260.
I've seen so many guys through the ranks that decide they wanna lift to get huge, and get hurt in the process because the lifiting plus practice and conditioning overdoes it and they pull a muscle, or even tear something. It comes from over doing it, and lack of flexibility. Now, if you were on juice it's a different story, but I don't reccomend that especially since baseball is the witch in a witch hunt right now.
what's your height and weight etc?
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