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Joey Binkley Work Out
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Joey Binkley #66 (Blue) vs Valley View (State Champs)
| I am 17, 6'2" 270lbs I play football wrestling and track. at Brookville high school,
Brookville Ohio I have gone from a 250lb bench to a 370lb bench in a little under 2 years.
I have also put on about 50lbs too. I have seen huge improvements in my shoulders chest and
triceps. I have also taken Creatine for a couple months but I don't think
I got anything out of it. You can see some pics of me wrestling and playing football at: http://pages.prodigy.net/joe.bink/photo_album.htm Click on the pics to enlarge them |
Mon.- Wed.- Fri.
BENCH 4x5 1x12
DUMBELL BENCH 2x8
STANDING MILITARY PRESS 3x10
SHOULDER SHRUGS 3x15
TRICEP EXTENSIONS 3x10
SEATED FRENCH OR SEATED OVERHEAD TRICEP EXTENSION 3x10
Tues.- Thurs.
SQUATS 3x10
LUNGES 2x8
QUAD EXTENSIONS 2x10
DEAD LIFTS 3x7
JUMP SQUATS 2x .30 seconds
(CALF WORKOUT)
on a leg press machine, do toe extensions for 30 seconds with a lot of weight,
then run to a seated toe raise machine and pump them out for 30 seconds on
that, then run to a shrug station or a bench on a smith machine with a piece
of wood placed below to stand on and do toe raises standing for 30 seconds,
afterward stretch and do toe raises with no weight, around 100 reps.
Sundays I do aerobic workouts like running wrestling basketball soccer or swimming
any questions email me at [email protected]