went from split to full body....advice....repsss!

[cameron33]

today i switched from a 4 day split to full body workouts more aimed at athletic preformance rather than pure muscle mass. i used to do chest/back/arms/legs with abs whenever i felt like it and a baseball shoulder routine twice a week or so.
today i did 6 sets of squats, 4 sets of hamstring curls, 4 sets of seated calf raises for lower body
i did 4 sets of incline db press, 2 sets of cable cross overs for chest
3 sets of pullups 3 sets of seating rows for back
4 sets of db curl and 4 sets of skull crushers for arms
sits ups and leg raises
i supersetted everything and got done in about 1 hr 10 mintues. is this a decent routine. i realize its a lot of sets but i need to do isolated arm work, my lower back is hurt so i cant do deadlifts currently, im a pitcher and dont do over head presses but i do a baseball shoulder routine every other day now...
i am doing this routine every other day, and jogging and throwing a baseball on the "off" days....any suggestions?

[cameron33]

any day now

[NDiNardo]

today i switched from a 4 day split to full body workouts more aimed at athletic preformance rather than pure muscle mass. i used to do chest/back/arms/legs with abs whenever i felt like it and a baseball shoulder routine twice a week or so.
today i did 6 sets of squats, 4 sets of hamstring curls, 4 sets of seated calf raises for lower body
i did 4 sets of incline db press, 2 sets of cable cross overs for chest
3 sets of pullups 3 sets of seating rows for back
4 sets of db curl and 4 sets of skull crushers for arms
sits ups and leg raises
i supersetted everything and got done in about 1 hr 10 mintues. is this a decent routine. i realize its a lot of sets but i need to do isolated arm work, my lower back is hurt so i cant do deadlifts currently, im a pitcher and dont do over head presses but i do a baseball shoulder routine every other day now...
i am doing this routine every other day, and jogging and throwing a baseball on the "off" days....any suggestions?

I think it's a pretty good routine. Baseball players usually avoid full overhead lifts. This is especially true for you since you pitch. You want to focus on pulling-only or partial-pulling movements.

You should probably perform between three and six sets per exercise focusing on a lower rep range. Some other exercises you could add are lunges, front squats, dumbell power cleans, and clean pulls.

[cameron33]

I think it's a pretty good routine. Baseball players usually avoid full overhead lifts. This is especially true for you since you pitch. You want to focus on pulling-only or partial-pulling movements.

You should probably perform between three and six sets per exercise focusing on a lower rep range. Some other exercises you could add are lunges, front squats, dumbell power cleans, and clean pulls.

dumbbell power cleans....seem functional i'll look up a video but those sound difficult and good for athletes...front squats are hard on me im 6 ft 5, some people say height has nothing to do with weightlifting but the ROM is so much bigger and joint issues are much more common. i do lunges every other workout or so, i like those...whats a clean pull?

[NDiNardo]

dumbbell power cleans....seem functional i'll look up a video but those sound difficult and good for athletes...front squats are hard on me im 6 ft 5, some people say height has nothing to do with weightlifting but the ROM is so much bigger and joint issues are much more common. i do lunges every other workout or so, i like those...whats a clean pull?

Front squats can be brutal. I agree about height and certain exercises. Here is a link for clean pulls.

http://www.webs.uidaho.edu/strength/...pull-floor.htm