I'm looking for some advice here, probably from Liz or micoach as I know they're pretty hot on this sort of thing. As previously stated, I am a finger spinner, and a lower order bat. I'm 5"10, and 10 stone 6. Fairly slim, but I'm trying to put on a bit of muscle because I'm not what you'd call "hench" by any stretch of the imagination. I go to the gym 4 times a week, and do some abs/core work at home once a week, in this sort of order:
Monday - Back, Shoulders, Chest, Arms
Tuesday - Legs
Wednesday - Rest
Thursday - as Monday
Friday - as Tuesday
Saturday - Abs/core
Sunday - Rest
My Back/Shoulders/Chest/Arms workout is as follows: (In 5 sets of 10 reps unless stated otherwise)
Chest press @ 50kg
Lat pull downs @ 50kg
Tricep Pushdowns @ 15kg
Bicep Curls @ 15kg
Upright row @ 20kg
Bench press @ 15kg
1 arm kneeling row @ 12kg
Dumbbell press @ 12kg
Dumbbell fly @ 10kg
any amount of press-ups that I can do at the end (probably about 20 by this time)
and my legs workout is
50 x leg press @ 130kg
50 x rotary calf (calf raise machine) @55kg
100 x squats @ 25kg
100 x deadlifts @ 25kg
50 x leg extension machine @ 70kg
As a cricketer, is there anything there that I shouldn't really be doing, or that could be replaced by something else? Is there anything I am missing? I use my pull-up bar in my room whenever I feel like it, but I think I should incorporate this into my upper body workout. For the record, my abs/core workout is revolved around the plank/leg raises, and I do some cardio but not too much because they seem to be more geared towards endurance related sports like football or rugby, as opposed to static-explosive sports such as cricket.
Thanks all,
Ben
Monday - Back, Shoulders, Chest, Arms
Tuesday - Legs
Wednesday - Rest
Thursday - as Monday
Friday - as Tuesday
Saturday - Abs/core
Sunday - Rest
My Back/Shoulders/Chest/Arms workout is as follows: (In 5 sets of 10 reps unless stated otherwise)
Chest press @ 50kg
Lat pull downs @ 50kg
Tricep Pushdowns @ 15kg
Bicep Curls @ 15kg
Upright row @ 20kg
Bench press @ 15kg
1 arm kneeling row @ 12kg
Dumbbell press @ 12kg
Dumbbell fly @ 10kg
any amount of press-ups that I can do at the end (probably about 20 by this time)
and my legs workout is
50 x leg press @ 130kg
50 x rotary calf (calf raise machine) @55kg
100 x squats @ 25kg
100 x deadlifts @ 25kg
50 x leg extension machine @ 70kg
As a cricketer, is there anything there that I shouldn't really be doing, or that could be replaced by something else? Is there anything I am missing? I use my pull-up bar in my room whenever I feel like it, but I think I should incorporate this into my upper body workout. For the record, my abs/core workout is revolved around the plank/leg raises, and I do some cardio but not too much because they seem to be more geared towards endurance related sports like football or rugby, as opposed to static-explosive sports such as cricket.
Thanks all,
Ben