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Essay Details:
Essay text:
"Once Alex
has hit the fifth set of squats for seven reps, I tell him that he's
reached the top of the mountain. I'll give him a few minutes to mentally
prepare to go back down the summit, and then we reverse the order."
** Performed explosively on the positive portion of the rep.
*** Between sets, A-Rod walks around on his tiptoes for one minute.
DAY 4 ON-FIELD WORK AND BASEBALL DRILLS, AS NEEDED
DAY 5 BACK, SHOULDERS, TRICEPS
Exercise Sets Reps
BACK
Back Extension (w/25-pound plate) 3 21
Reverse Back Extension* 1 77
(no weight)
Wide-Grip Pulldown to Front 3 10
One-Arm Dumbbell Row 3 15
Dumbbell Pullover 2 21
SHOULDERS
Power Clean (light weight) 1 50
Dumbbell Lateral Raise 2 21
Upright Row 2 15
compound-set with
Dumbbell Shrug 2 15
Bent-Over Cable Lateral Raise 2 21
TRICEPS TRI-SET
Close-Grip Bench Press 2 15
Triceps Pressdown 2 15
Dumbbell Kickback 2 15
* In this move, A-Rod places his upper body on the roman chair pads with
his legs hanging over the end; from there, he lifts his legs up until
his body is parallel to floor...
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