The Ultimate Alex Rodriguez Workout

Earlier this week, we went the tabloid route and had photos of A-Rod's workout routine at his alma mater, but today we have a much more detailed post with two separate workouts that he's told the media over the past couple of years. The first routine is pretty brief, while the second one is detailed down to every exercise and the amount of sets. Take a look:

First workout routine:

• 300 crunches a day
• 30 minutes of stationary bike
• "On Mondays, it's a series of 440-, 220-, and 110-yard sprints, never more than a mile at a time ("When you run long distances, you start getting slower," he says).
  
  
• Tuesdays: sandpit workout and stair sprints.
• Wednesdays: 18 straight 110-yard dashes.
• Thursdays: uphill runs.
• Fridays: high-speed plyometric movements to build muscle.
• On weekends, it's a spinning class or, come January, back to the batting cage"

[via Men's Vogue]

Second Workout Routine

DAY 1 CHEST, BICEPS, FOREARMS, ABS

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

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

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

[via Muscle & Fitness via Findarticles.com]