The players seen out on the court have paid their dues in the gym long before they lace up their kicks on game day. For starters, basketball requires speed, Strength, stamina, explosiveness, power, and amazing hand-eye coordination. Developing all those skills requires a serious training program.
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DAY # |
EXERCISE |
S X R |
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Day 1 |
Barbell Bench Press – Medium Grip |
4 x 10 |
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Incline Dumbbell Press |
4 x 10 |
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Pull-ups |
4 x 10 |
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Seated Cable Rows |
4 x 10 |
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Dumbbell Shoulder Press |
3 x 10 |
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Upright Barbell Row |
3 x 10 |
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Side Lateral Raise |
3 x 10 |
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Lying Triceps Press |
3 x 10 |
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Dumbbell Bicep Curl |
3 x 10 |
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Cable Reverse Crunch |
3 x 10 |
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Day 2 & 3 |
Barbell Squat |
4 x 10 |
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Seated Leg Curl |
4 x 10 |
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Power Clean from Blocks |
3 x 10 |
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Barbell Step Ups |
3 x 10 |
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Barbell Lunge |
2 x 15 |
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Standing Calf Raises |
2 x 20 |
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Hyperextensions (Back Extensions) |
3 x 10 |
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Reverse Crunch |
3 x 40 |
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Day 4 |
Barbell Incline Bench Press (Medium-Grip) |
4 x 10 |
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Dumbbell Bench Press |
4 x 10 |
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Wide-Grip Lat Pulldown |
4 x 10 |
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Bent Over Two-Dumbbell Row |
4 x 10 |
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Machine Shoulder (Military) Press |
3 x 10 |
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Barbell Shrug |
3 x 10 |
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Bench Dips |
3 x 10 |
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Close-Grip EZ Bar Curl |
3 x 10 |
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Concentration Curls |
2 x 10 |
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Kneeling Cable Crunch with Alternating Oblique Twists |
3 x 40 |
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Day 5 |
Leg Press |
4 x 10 |
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Seated Leg Curl |
4 x 10 |
Weightlifting Routine: Generic Basketball
