Ok I am 15years old I weight 174lbs and I'm 6'0. My vertical is 25' standing witch is ok. I was working in the summer on and off and my membership just expired. I'm gone use the school gym for now until the basketball season starts. I have about 2months. Here is my program...
12-15 reps 3sets
MONDAY & WEDNESDAY
Cardio: 5….min warm up.
40......min workout.
Legs: Leg Press……………...#23 Wt. 120 -140 leg = 4
Squats w Smith Press…#30 Wt. 50 - 80
Leg Extensions………..#24 Wt. 75 - 90 leg = 4-5 back = 4
Seated Leg Curl……….#25 Wt. 75 - 90
Calf Raise……………..#21 Wt. 15 per side
Abdominals: Ab crunch up to middle..................15-20reps 3sets
Crunch to the side...........................10-15reps 3sets
Crunch - Legs On Exercise Ball....15-20reps 3sets
TUESDAY & THURSDAY
Cardio: 5….min warm up.
40......min workout.
Upper body: Pec Fly…..……….#14 Wt. 65 - 75 Seat=3 Arm=4
Lat Pulldown…….#8 Wt. 60 - 75
Seated Row……....#9 Wt. 60 Seat=5 Chest=4
Shoulder Press.......#13 Wt. 50 Seat=5
Bicep Curl……….D/B Wt 12
Bicep Curl………..#17 Wt. 40 Seat=3
Tricep Pushdown...#19 Wt.40 Seat=2
Abdominals: Ab crunch up to middle..................15-20reps 3sets
Crunch to the side...........................10-15reps 3sets
Crunch - Legs On Exercise Ball....15-20reps 3sets
I want to replace my squats with a safer workout what should i do to work the same muscle as squats but thats safer on the knees. Also i plan on buying
this
or
so i do some kind of plyo and strength workout I want to imrpove my vertical to 30' and lose some fat around my stomach.
1. What should I do instead of squats.
2. Witch product should I buy.
COMMENT ON THIS PROGRAM PLEASE
12-15 reps 3sets
MONDAY & WEDNESDAY
Cardio: 5….min warm up.
40......min workout.
Legs: Leg Press……………...#23 Wt. 120 -140 leg = 4
Squats w Smith Press…#30 Wt. 50 - 80
Leg Extensions………..#24 Wt. 75 - 90 leg = 4-5 back = 4
Seated Leg Curl……….#25 Wt. 75 - 90
Calf Raise……………..#21 Wt. 15 per side
Abdominals: Ab crunch up to middle..................15-20reps 3sets
Crunch to the side...........................10-15reps 3sets
Crunch - Legs On Exercise Ball....15-20reps 3sets
TUESDAY & THURSDAY
Cardio: 5….min warm up.
40......min workout.
Upper body: Pec Fly…..……….#14 Wt. 65 - 75 Seat=3 Arm=4
Lat Pulldown…….#8 Wt. 60 - 75
Seated Row……....#9 Wt. 60 Seat=5 Chest=4
Shoulder Press.......#13 Wt. 50 Seat=5
Bicep Curl……….D/B Wt 12
Bicep Curl………..#17 Wt. 40 Seat=3
Tricep Pushdown...#19 Wt.40 Seat=2
Abdominals: Ab crunch up to middle..................15-20reps 3sets
Crunch to the side...........................10-15reps 3sets
Crunch - Legs On Exercise Ball....15-20reps 3sets
I want to replace my squats with a safer workout what should i do to work the same muscle as squats but thats safer on the knees. Also i plan on buying
this
or
so i do some kind of plyo and strength workout I want to imrpove my vertical to 30' and lose some fat around my stomach.
1. What should I do instead of squats.
2. Witch product should I buy.
COMMENT ON THIS PROGRAM PLEASE
