need help putting together a workout

flipkick7 · Post by **flipkick7** » Mon Oct 20, 2008 4:50 pm

hi name is nick i am 16 years old...last winter through summer i lost 25 pound doing turbulence training...now i am trying to get strong big and toned.... i might even do football next year because our team needs players.... but for now i am going to do winter track and spring track.......pole vaulting......

i was hoping someone would help me put together a workout....i go to the YMCA three days a week

i picked out the workouts i liked from shapefit.com here they are

AB1 http://www.shapefit.com/ab-workouts-advanced-1.html

BACK2 http://www.shapefit.com/back-workouts-advanced-2.html

BICEPS8 http://www.shapefit.com/biceps-workouts-advanced-8.html

CALF8 http://www.shapefit.com/calf-workouts-advanced-8.html

CHEST4http://www.shapefit.com/chest-workouts-advanced-4.html

FOREARM1 http://www.shapefit.com/forearm-workout ... ced-1.html

HAMSTRING6 http://www.shapefit.com/hamstring-worko ... ced-6.html

NECK3 http://www.shapefit.com/neck-workouts-advanced-3.html I CAN DO THAT AT HOME AT ANYTIME

QUADRACEPS4 http://www.shapefit.com/quadriceps-work ... ced-4.html

SHOULDER6 http://www.shapefit.com/shoulder-workou ... ced-6.html

TRAPS6 http://www.shapefit.com/traps-workouts-advanced-6.html

TRICEP7 http://www.shapefit.com/triceps-workout ... ced-7.html

Hoping someone could put together a three day a week work out with these different workouts or is it not possible

i also need help putting together a plyo workout if you would like

swanso5 · Post by **swanso5** » Mon Oct 20, 2008 5:06 pm

play football why not??

half the exercises there aren't any good...if your a sporty type then you need a program that coimpliments that

if a sprinter then you won't need a lot of plyometrics stuff as you get a lot from sprinting...you do need to get stronger, but not bigger or you
ll have more wt to move

flipkick7 · Post by **flipkick7** » Mon Oct 20, 2008 5:12 pm

yea but i need to get stronger all around because i need to be able to hold and lift body weight with ease
i already do pullups and all of those body weight exercises

plus i might join football as a senior

swanso5 · Post by **swanso5** » Tue Oct 21, 2008 1:17 am

yea but i need to get stronger all around because i need to be able to hold and lift body weight with ease

that's why you don't want to get a lot bigger, just stronger...i'm look into the off season manual by eric cressey, well worth the cash