Joey Binkley Work Out

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 Joey

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 joeybink@hotmail.com

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