Hey Jolt
Hey Jolt

Home Run Guns

Level: Intermediate
Time: 40 mins
Equipment needed: Barbell, Bench, Dumbbell, Cable machine, Weight Plate, Lat Pulldown Machine, Pullup Bar

A well-rounded player is built on AND off the field. Get game-day ready with this full-body gym workout designed for baseball and softball players who want to take their fitness to the next level.

Bigger guns, better runs. That's what this workout is all about.

Home Run Guns

Level: Intermediate
Time: 40 mins
Equipment needed: Barbell, Bench, Dumbbell, Cable machine, Weight Plate, Lat Pulldown Machine, Pullup Bar

A well-rounded player is built on AND off the field. Get game-day ready with this full-body gym workout designed for baseball and softball players who want to take their fitness to the next level.

Bigger guns, better runs. That's what this workout is all about.


Workout Overview

Barbell Incline Bench Press

Barbell Incline Bench Press
3 sets of 8 // Rest 45 sec between sets // Rest 1 min after exercise


Barbell Rear Delt Row

Barbell Rear Delt Row
3 sets of 12 // Rest 30 sec between sets // Rest 1 min after exercise


Dumbbell Bicep Curl

Dumbbell Bicep Curl
3 sets of 12 // Rest 30 sec between sets // Rest 1 min after exercise


Dumbbell Front Two Raise

Dumbbell Front Two Raise
3 sets of 12 // Rest 30 sec between sets // Rest 1 min after exercise


Cable Overhead Tricep Extension

Cable Overhead Tricep Extension
3 sets of 12 // Rest 30 sec between sets // Rest 1 min after exercise


Seated Cable Row

Seated Cable Row
3 sets of 12 // Rest 30 sec between sets // Rest 1 min after exercise


Wide Grip Lat Pulldown

Wide Grip Lat Pulldown
3 sets of 12 // Rest 30 sec between sets // Rest 1 min after exercise


Hanging Knee Raise

Hanging Knee Raise
3 sets of 10 // Rest 30 sec between sets // Rest 1 min after exercise


Reverse Crunch

Reverse Crunch
3 sets of 15 // Rest 20 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead

Crunch with Hands Overhead
3 sets of 15 // Rest 20 sec between sets



Workout Overview

Barbell Incline Bench Press
Barbell Incline Bench Press

3 sets of 8 // Rest 45 sec between sets // Rest 1 min after exercise


Barbell Rear Delt Row
Barbell Rear Delt Row

3 sets of 12 // Rest 30 sec between sets // Rest 1 min after exercise


Dumbbell Bicep Curl
Dumbbell Bicep Curl

3 sets of 12 // Rest 30 sec between sets // Rest 1 min after exercise


Dumbbell Front Two Raise
Dumbbell Front Two Raise

3 sets of 12 // Rest 30 sec between sets // Rest 1 min after exercise


Cable Overhead Tricep Extension
Cable Overhead Tricep Extension

3 sets of 12 // Rest 30 sec between sets // Rest 1 min after exercise


Seated Cable Row
Seated Cable Row

3 sets of 12 // Rest 30 sec between sets // Rest 1 min after exercise


Wide Grip Lat Pulldown
Wide Grip Lat Pulldown

3 sets of 12 // Rest 30 sec between sets // Rest 1 min after exercise


Hanging Knee Raise
Hanging Knee Raise

3 sets of 10 // Rest 30 sec between sets // Rest 1 min after exercise


Reverse Crunch
Reverse Crunch

3 sets of 15 // Rest 20 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead
Crunch with Hands Overhead

3 sets of 15 // Rest 20 sec between sets


Start Workout

1. Barbell Incline Bench Press

Rep Count: 8 reps
Set Count: 3
Rest: 45 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Barbell

How to Perform Exercise

The barbell incline bench press is a variation of the bench press exercise that targets your upper chest by using an incline bench with an incline angle. Steps : 1.) Start off setting up your incline bench to a 45 degree angle or use a pre-designed incline bench press bench. 2.) Then lie flat on your back on the bench with your feet firmly planted on the floor gripping the barbell with a slightly wider than shoulder-width apart. 3.) Lift the bar off of the rack and hold it right above your chest as this will be your starting position. 4.) Slowly lower the bar until it almost touches you and you feel a stretch in your chest, and hold the position for a count. 5.) Return back up to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Do not lock your elbows when you are in the starting position and make sure that you use a slow controlled motion without touching your chest while performing this exercise.


2. Barbell Rear Delt Row

Rep Count: 12 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Barbell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by placing a weighted barbell in front of your legs bending over slightly with your glutes extended out. 2.) Let your arms hang down and grab the barbell, lifting slightly so that the bar is rested around your shins. 3.) Pull the barbell up towards your chest keeping your body still during the entire movement. 4.) As you reach your chest squeeze your back and your deltoids tightly holding on for a few seconds. 5.) Return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed


3. Dumbbell Bicep Curl

Rep Count: 12 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Biceps
Type: Strength
Equipment needed: Bench, Dumbbell

How to Perform Exercise

Steps : 1.) Start off setting up an flat bench and then sit down on the bench, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in an underhand grip with your palms facing up, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.


4. Dumbbell Front Two Raise

Rep Count: 12 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off standing up straight holding dumbbells in each hand resting at your pelvis. 2.) Lift the dumbbells up and out so that they are extended in front of your shoulders, at your shoulder level, holding onto this position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed


5. Cable Overhead Tricep Extension

Rep Count: 12 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Triceps
Type: Strength
Equipment needed: Cable machine

How to Perform Exercise

The cable standing triceps extension exercise works the tricep muscles by extending your arms behind your neck. Steps : 1.) Start off stand with your feet shoulder width apart, your back straight and your abs drawn in. 2.) Hold a dumbbell in both hands, with your palms facing up. 3.) Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head until you feel a stretch in your tricep muscles. 4.) Slowly raise the dumbbell back up to the starting position. 5.) Repeat for as many reps and sets as desired.


6. Seated Cable Row

Rep Count: 12 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Back
Type: Strength
Equipment needed: Cable machine, Weight Plate

How to Perform Exercise

Steps : 1.) Start off taking an elevated platform and placing it on top of the bench for a cable row machine. 2.) Sit down on the bench placing your feet on the foot rests in front of you, keeping your knees slightly bent and then lean slightly to grab the handle to perform the exercise. 3.) Slowly extend your arms and elbows back pulling the handle towards your lower chest, feeling a stretch within your lats and lower back. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.


7. Wide Grip Lat Pulldown

Rep Count: 12 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Back
Type: Strength
Equipment needed: Lat Pulldown Machine

How to Perform Exercise

The wide-grip lat pulldown is one of the classic bodybuilding exercises used to help build a stronger back. Steps : 1.) Start off sitting a cable pull down machine that has a wide bar attachment and grab it with a wide overhand grip. 2.) Keeping your abs drawn in, back straight and pull down on the bar to your upper chest. 3.) Hold for a count at the bottom position, squeeze your lats and then slowly return back to the starting position.


8. Hanging Knee Raise

Rep Count: 10 reps
Set Count: 3
Rest: 30 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Pullup Bar

How to Perform Exercise

Steps : 1.) Start off by grabbing onto a hanging grip or pull up bar, with a comfortable distance between your hands and a strong grip. 2.) Then slowly lift your knees in towards your chest until you feel tension on your lower abs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for the desired reps and sets.


9. Reverse Crunch

Rep Count: 15 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.


10. Crunch with Hands Overhead

Rep Count: 15 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.