Mr.Griffin , Mr. Ellis can u look @my work out please?


#1

Monday - arms
1-5 sets of 10 push-ups
2-body former- 3 sets of 10- bicep curls
3-body former- other arm exercises- idk the names but 3 sets of 10
4- " " " - 3 sets of 10 - pull ups
5-5 sets of 10 push ups


Teusday- legs
*** warm up legs first***
1- 2 miles on my exercise bike
2- 3 sets of 10 squats with 30 lbs
3-body former - 3 sets of 10 - some leg exercises
4-1 mile on the exercise bike
*** ice 20 mins - heat 20 mins - ice 20 mins ***


Wednsday - abs
1-4 sets of 50 regular crunchs
2-2 sets of 25 incline sit ups
3-2 sets of 50 torso twists
4-2 sets of 25 incline sit ups
5- 4 sets of 50 regular crunchs


Thursday - legs
*** warm up legs first***
1- 2 miles on my exercise bike
2- 3 sets of 10 squats with 30 lbs
3-body former - 3 sets of 10 - some leg exercises
4-1 mile on the exercise bike
*** ice 20 mins - heat 20 mins - ice 20 mins ***


Friday - arms
1-50 push-ups
2-body former- 3 sets of 10- bicep curls
3-body former- other arm exercises- idk the names but 3 sets of 10
4- " " " - 3 sets of 10 - pull ups
5-50 push ups


Saturday - abs
1-4 sets of 50 regular crunchs
2-2 sets of 25 incline sit ups
3-2 sets of 50 torso twists
4-2 sets of 25 incline sit ups
5- 4 sets of 50 regular crunchs


Sunday - alittle bit of everything
1-3 sets of 10 push-ups
2-body former- 1 sets of 15- bicep curls
3-body former- other arm exercises- idk the names but 1 sets of 15
4- " " " - 1 sets of 15 - pull ups
5-3 sets of 10 push ups
6- 1 miles on my exercise bike
7- 1 sets of 10 squats with 30 lbs
8-body former - 1 sets of 10 - some leg exercises
9-1 mile on the exercise bike
10-4 sets of 50 regular crunchs
11-2 sets of 25 incline sit ups
12-2 sets of 50 torso twists
13-2 sets of 25 incline sit ups
14- 4 sets of 50 regular crunchs


:arrow: You can make changes if you want. Please tell me if its good or not please. thanks


#2

Hmm, your workout looks pretty good, I guess, what ever works for you… But, IMO, post what tricep exercises you’re doing… And why are you only doing 30 pounds with squats… Shorten up the amount of cardio you do, and focus more on sprint based drills… Also, work your abs about 4-5 times a week, and do rotator cuff exercises 3 times a week. Steve has a video on his website that you can maybe look at. Umm, what sort of leg work do you do??? One of things that I do, are lunges, leg curls, leg extensions, calf work, and squats…


#3

well i really dont kno much tricep exercises. And im only doing 30 lbs of squats b/c one i dont have much weights @ home and 2 my legs cant 2much meight any more b/c my legs arent 100% any more. The abs i cut down because i pulled a muscle or sumthing but i used 2 do those ab exercises 7 days a week.


#4

oh, ok, well, some tricep exercises you can do, that also work the back muscles are single arm rows, tricep kickbacks, and skull crushers…

I’ll post a link to the exercises, just incase you’re not sure how to do them.

here you go, googled them for you.

oh, yeah, that’s right, check out Mike Griffins website.

http://www.noexcusesbaseball.com


#5

yea can u please post the links for them because i dont kno how to do those. thanks


#6

here you go for the tricep kickbacks. http://www.myfit.ca/exercisedatabase/viewanexercise.asp?table=exercises&ID=26


#7

go to bodybuilding.com and go to exercise on the left column it will show any exercise you could think of. It also has a bunch of workouts too it is a great website and i think it will come in handy for you.