Basketball specific routine, begginer

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3 DAYS - Sport Specific - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Basketball specific routine. Full body focusing on gaining vertical jump. Basketball training on tuesdays and Wednesdays and a basketball game on weekends (Saturday or Sunday).

Abs are done at home or gym, depending on the time available that day.

Abs 5 exercises, 25 mins

Plank	3x1 reps	rest: 20s
Crunches	3x40 reps	rest: 10s
Oblique Crunches	3x15 reps	rest: 10s
Oblique Crunches	3x15 reps	rest: 10s
Air Bike	3x20 reps	rest: 10s

Lower body 8 exercises, 1 hr 2 mins

Indoor Cycling	1x1 reps	rest: 10s
Barbell 1/2 Squat	4x8 reps	rest: 60s
Dumbbell Standing Calf Raise	3x8 reps	rest: 60s
Barbell Lunge	4x8 reps	rest: 60s
Hack Squat	4x8 reps	rest: 60s
Leg Extensions	3x12 reps	rest: 40s
Lying Leg Curls	3x12 reps	rest: 40s
Seated Calf Raise	3x12 reps	rest: 40s

Chest + triceps 7 exercises, 1 hr 2 mins

Indoor Cycling	1x1 reps	rest: 10s
Dumbbell Decline Fly	4x8 reps	rest: 60s
Barbell Lying Back of the Head Tricep Extension	4x8 reps	rest: 60s
Bench Press Machine	4x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Butterfly	4x8 reps	rest: 60s
Dumbbell One Arm Supinated Triceps Extension	4x8 reps	rest: 60s

Abs 5 exercises, 25 mins

Plank	3x1 reps	rest: 20s
Crunches	3x40 reps	rest: 10s
Oblique Crunches	3x15 reps	rest: 10s
Oblique Crunches	3x15 reps	rest: 10s
Air Bike	3x20 reps	rest: 10s

Shoulders + legs 8 exercises, 1 hr 10 mins

Indoor Cycling	1x1 reps	rest: 10s
Barbell 1/2 Squat	4x8 reps	rest: 60s
Dumbbell Front Raise	4x8 reps	rest: 60s
Dumbbell Standing Calf Raise	4x8 reps	rest: 60s
Barbell Lunge	4x8 reps	rest: 60s
Dumbbell Arnold Press	4x8 reps	rest: 60s
Hack Squat	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s

Abs 5 exercises, 25 mins

Plank	3x1 reps	rest: 20s
Crunches	3x40 reps	rest: 10s
Oblique Crunches	3x15 reps	rest: 10s
Oblique Crunches	3x15 reps	rest: 10s
Air Bike	3x20 reps	rest: 10s

Back + biceps 7 exercises, 1 hr 14 mins

Indoor Cycling	1x1 reps	rest: 10s
Cable V Bar Pull Down	4x8 reps	rest: 60s
Dumbbell Alternate Bicep Curl	4x8 reps	rest: 60s
Dumbbell Lying Reverse Fly	4x8 reps	rest: 60s
Dumbbell Concentration Curls	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Indoor Cycling	1x1 reps	rest: 20s