Have Workout Routine, Need input on it PLS

[Dead_Nerd]

Hey guys, I'm pretty new to this forum, however I have been reading it for quite some time (just never posted). I have pieced together a workout routine from what I have available to me ( a home gym machine ) and from what I have read on this site, and I want to make sure that it is not too much, too little, or perhaps wrong for my certain goals. I am 6'4, and weigh 183 pounds, and a bit overweight. Not horribly so, just enough to make me mad in such a way that I want to work to change it. Also, I want/need to build up some muscle in order to help my pitching, so that perhaps I will have a chance at making Varsity this year. Anyways, here is my workout schedule, and any input you can provide will be greatly appreciated. (please note that I have only been doing this for one week, and like I said its a new schedule and any advice would be greatly appreciated!). I broke it down into numbered days, instead of specific days, so that if I feel I just can't do it one day, I can carry it over to the next.

Day 1 -

Upper body machine workout, includeing Ab's. ( consisting of vertical bench press, inclined and declined bench press, pectoral fly's - inclined/declined, Lat pulldowns, Row, Curls). 4 sets of 8-10 reps.

Run 20 Min


Day 2 -

Lower body machine workout, including ab's. ( not sure of all leg exercizes, but working hamstrings, quads, and thigh's )

Run 20 min


Day 3 -

Warmup run 5 min, then:

5 sets of sprints, consisting of 30 sec sprint followed immidiatly by 90 second 6.0 mph jog

Cooldown run 5 min.


Day 4 -

Heavy weightless workout, full body. Pushups, dips, squats, pullups, cruches, everything.


Day 5 -

Endurance run 25 min


Day 6 -

Endurance run 30 min

Light/Medium Weightless workout


Day 7 -

Rest.




Thanks for your time in reading this, and like I have mentioned repetitivly above, any help, comments, suggestions or ideas will be Greatly appreciated!

[EViLRYU]

Bro, with your day one set out like that, you're over training.... Unless you're on a gram of test a week You need to split that up throughout the week. Chest one day, arms the next, after that hit back, legs, etc.. There's no problem doing 20 min of cardio a day, but at 6'4" 183, IMO you need to pack some REAL mass on.

Post your diet out, bro. I have a feeling you're not taking in enough clean mass food. I've been into bodybuilding for sometime now, so if you need a custom diet for your goals, hit me up.

-ER

[booglean]

Get some kettlebells dude the 24kg exercises plus running hits the spot with any of the fighters ask any mma who uses them. if u are in the uk try www.powerseekers.com for a good deal. Also the dude on there is quite an experienced trainer from what I know having a lot of success in europe and south east asia ] hes currently posting his training routines on there at the moment and would be glad to assist if asked nicely hope it helps