It took me awhile to find (Maxx Training it should look familiar) and make some changes to this workout, but I think I've found a good workout here. I didn't have to make many changes because Maxx did a very good job on this. I just made a few that better suit me.

I was wondering if anyone had suggestions on adding or substituting different exercises in that would be more beneficial.

I am a LHP and will be a senior in high school just so everyone knows.

Here it is:

Day 1:
Bench Press w/ DB 3x10
Close-grip Press 2x12
Bent-over row 3x12
Lat Pulldown 3x12
Dips 2xMax
Side-to-side Med ball 3x25

Day 2:
Dumbell Lunges 3x10
Leg Press 3x8
Leg Extension 2x12
Shrugs 3x12
Seated Calf Raise 3x12
Planks 3xMax

Day 3:
Incline Press 3x10
DB Flyes 2x12
Tricep Pushdowns 2x12
Skull Crushers 2x12
Concentration Curls 3x12
Reverse Curls 3x12
Crunches 3x25

Day 4:
Squats 3x10
Military Press 3x12
Wrist Curls 2x12
Leg Curls 2x20
Standing Calf Raise 3x12
Incline Crunch w/ Med ball 3x25

Day 5: Cardio, or maybe rest day, not sure...
Day 6: Start over with day 1


Cannot say thanks enough to Maxx Training for providing the base for this workout.
Thanks in advance for any suggestions.

HAHA, yeah, I have some suggestions to my workout! By the way, which one of my workouts was that? If that's on my site, I need to make some changes!!

Here's what I would have it look like, changes are in red:


Day 1:
Bench Press w/ DB 3x10
Close-grip Press 2x12
Bent-over row 3x12
Lat Pulldown 3x12
Dips 2xMax
Side-to-side Med ball 3x25

Day 2:
Dumbell Lunges 3x10
Leg Press 3x8 instead do Deadlift
Leg Extension 2x12 Instead do Jerk press 2x8
Shrugs 3x12
Seated Calf Raise 3x12
Planks 3xMax

Day 3:
Incline Press 3x10
DB Flyes 2x12
Tricep Pushdowns 2x12 eliminate
Skull Crushers 2x12
Concentration Curls 3x12 eliminate
Reverse Curls 3x12
Crunches 3x25
Add power cleans

Day 4:
Squats 3x10
Military Press 3x12
Wrist Curls 2x12
Leg Curls 2x20 eliminate
Standing Calf Raise 3x12 eliminate
Incline Crunch w/ Med ball 3x25
Add med ball overhead tosses
Add pull-ups

Day 5: Cardio, or maybe rest day, not sure...
Instead of pure cardio, do sprint training or HITT
Day 6: Start over with day 1

Honestly Lefty, I do not even have my beginners do leg press, leg extension, or leg curls anymore. I thought I had deleted all of those out of my basic programs on my site. Though you did say that you made some changes to better suit you. If those are the changes you made, I would highly advise you to find someone to teach you the compound lifts.

We get right in to learning how to properly squat, deadlift, jerk, and clean. Those exercises are much more beneficial. And keep in mind, I am talking about HS freshman females, so if they can do it, so can you.

One other recommendation--if you really hit your ab/core work hard, do it every other day so that those muscles can recover.

If you have any questions, please let me know.

Thanks alot, I will definitely make the changes if you figure its for the best. I have never liked the leg extension or curls, I didnt feel that it did that much for me.

The only question I've got is if I could maybe substitute any lift in for the squats, for some reason or another I cannot get the technique down right and feel uncomfortable doing them since I workout by myself. Thanks again.

In place of squats, you could do DB squats, you could do jump squats with dumbbells, or you could do any variation of lunge (front, diagonal, side, rear).

Yes, I think the suggestions I made are for the better, especially for an athlete.

By the way, I double-checked my program templates and did not find any leg press, extension, or curl.....whew

Actually, just so you know the template I printed off was back before Christmas so it may have been outdated. It had the leg extensions, but not leg press. It does have Glute/Ham Extension listed and the only exercise I knew of for hamstring was the leg curl. But thanks alot for all the tips. I know if I devote to this program til March it will pay off.

Stiff-leg deadlifts is another good one for hamstrings.

Maxx- Nice website. You do a good job.

Thanks ncball....I'm working hard to further improve it. I really wish I had more time to make the workout programs less generic and more specific...