BASKETBALL

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

kingbunn on March 01, 2009

Users:

30 (Find someone using this workout plan)

Comments:

See comments

Body Parts:

Abs, Biceps, Triceps, Chest, Calves, Thighs, Back, Shoulders, Trapezius

Description

Basketball training

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunch Twists	-	45	30
Crunches	-	100	30
Dumbbell Side Bends	30 lbs.	12	30
	30 lbs.	12	30
Hanging Knee Tucks	-	25	30
	-	25	30
Biceps
Concentration Curls	20 lbs.	15	60
	25 lbs.	12	60
	30 lbs.	10	60
	35 lbs.	8	60
EZ Curl Bar Curls	20 lbs.	15	60
	25 lbs.	12	60
	30 lbs.	10	60
	35 lbs.	8	60
Machine Preacher Curls	45 lbs.	15	60
	60 lbs.	12	60
	75 lbs.	10	60
Seated Hammer Curls	25 lbs.	15	60
	30 lbs.	12	60
	35 lbs.	10	60
	40 lbs.	8	60
Standing Alternate Dumbbell Curls	25 lbs.	15	60
	30 lbs.	12	60
	35 lbs.	10	60
	40 lbs.	8	60
Triceps
Triceps Cable Pushdowns	35 lbs.	15	60
	42 lbs.	12	60
	45 lbs.	10	60
	50 lbs.	8	60
Machine Triceps Dips	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Machine Triceps Extensions	40 lbs.	15	60
	50 lbs.	12	60
	60 lbs.	10	60
	70 lbs.	8	60
One-Dumbbell Triceps Extensions	25 lbs.	15	60
	30 lbs.	12	60
	35 lbs.	10	60
	40 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Hanging Leg Raises	-	25	30
	-	25	30
Incline Sit-Ups	-	20	30
	-	20	30
Knee-Up Crunches	-	50	30
Machine Crunches	90 lbs.	20	30
	90 lbs.	20	30
Reverse Crunches	-	20	30
	-	20	30
Side Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
85% Max Sprint (RPE 6)	0.000 miles	0	-
Basketball	0.000 miles	0	-
Recumbent Stationary Bike	0.000 miles	0	-

I agree I wish my coach would of only expected that for conditioning

cwolf

October 4, 2009 at 7:11pm

its not that they work harder moron, its the intensity of the workout, and the position they play.

LReppert

September 7, 2009 at 12:42pm

real bballers work harder

kingtone20

August 17, 2009 at 10:59pm

Harpin21
34 F

loko37
52 M

Byrddogg
55 M

papajoe02
60 M

tljaehnig
39 F