BFH Workout #15: Willie Mays

BFH Workout #15: Willie Mays


Willie Mays, born on May 6, 1931, in Westfield, Alabama, is a legendary American baseball player widely regarded as one of the greatest in the sport's history. Mays had an illustrious 22-season career in Major League Baseball (MLB), primarily with the New York and San Francisco Giants and later with the New York Mets.


Known for his exceptional athleticism, power, and defensive prowess, Mays earned the nickname "The Say Hey Kid." He was a 24-time All-Star, a 12-time Gold Glove winner, and a two-time National League M.V.P. Mays played a pivotal role in the Giants' move to San Francisco, helping them win the World Series in 1954.


Off the field, Mays was known for his charismatic personality and sportsmanship. He finished his career with 660 home runs, ranking third in MLB history then. Willie Mays was inducted into the Baseball Hall of Fame in 1979, solidifying his legacy as an icon of the sport.


The Say Hey Kid Workout

25 Dumbbell Chest Press

25 Dumbbell Bent Over Rows

25 Dumbbell Presses

25 Resist Band External Rotations

25 Resist Band Horizon Abductions

4 Rounds



Exercise List

Dumbbell Chest Press

Start on your back with a dumbbell in each hand at chest level with your elbows bent at a 90-degree angle. Press the dumbbells above your chest and lower them back to the starting point.

Dumbbell Bent Over Rows

Start standing with your feet hip-width apart. Place a dumbbell in each hand. Roll your shoulders, bend over at the waist, push your hips back, and pull the dumbbells up to your ribs. Return them to the starting position.

Shoulder Press

Start standing with your feet hip-width apart. Grab a dumbbell in each hand and position them on your shoulders. Push the dumbbells to the ceiling and return them to the starting position. Keep your chest up and your eyes forward.

Resist Band External Rotations

Start standing with your feet shoulder-width apart. Place a resistance band under one foot and hold the other across your body. Hold your elbow at a 90-degree angle with your knuckle facing the ground. Rotate your hands up until your fist is above your elbows. Repeat the exercise.

Resist Band Horizon Abductions

Start standing with your feet shoulder-width apart and a resistance band in your hands. Hold the resistance band at chest level and pull the bar apart as far as possible. Repeat the exercises.