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2004/06/21, 03:47 PM
i now that this isnt a baseball website but was wondering what u think of this routine. if you dotn think it is sufficent then can u tell em why and thigns that i should add.
Monday: Chest, Biceps, Calves
Flat Bench Press (3 x 15)
Incline Dumbbell Press (3 x 15)
Cable Crossover (3 x 15)
Barbell Curl (3 x 15)
Alternating Dumbbell Curl (3 x 15)
Concentration Curl (3 x 15)
Standing Calf Raise (3 x 15)
Seated Calf Raise (3 x 15)
Wedesday: Back, Shoulders, Triceps
Wide-Grip Pulldown to Front (3 x 15)
Smith-Machine Bent-Over Row (3 x 15)
Seated Cable Row (3 x 15)
Dumbbell Lateral Raise (3 x 15)
Seated Dumbbell Press (3 x 15)
Bent-Over Lateral Raise (3 x 15)
Reverse-Grip Bench Press (3 x 15)
Cable Pressdown (3 x 15)
Machine Extension (3 x 15)
Friday: Legs, Traps
Leg Extension (3 x 15)
Leg Press (3 x 15)
Leg Curl (3 x 15)
Stiff-Legged Deadlift (1 x 15)
Front Barbell Shrug (3 x 15)
Upright Row (3 x 15)
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Abdominal Group #1:
Weight Decline Crunch (4 x 25)
Hanging Knee Lifts (4 x 15)
Abdominal Group #2:
Cable Crunch (4 x 15)
Seated Crunch Machine (4 x 25)
Running Program
Week 1: 4x10m, 4x20m, 2x30m, 1x40m
Week 2: 4x10m, 4x20m, 2x30m, 2x40m
Week 3: 2x10m, 3x20m, 3x30m, 3x40m
Week 4: 2x10m, 3x20m, 3x30m, 4x40m
Week 5: 2x10m, 3x20m, 4x30m, 4x40m
Week 6: 2x10m, 4x20m, 4x30m, 4x40m
Week 7: 3x10m, 4x20m, 4x30m, 4x40m
Week 8: 4x10m, 4x20m, 4x30m, 4x40m
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