Basketball Volleyball

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RATING: 74 (FROM 7 JEFIT MEMBERS)

4 DAYS - Sport Specific - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workout is designed for jumping and explosive moves, along with cardio.

Legs Plyo, Tri and chest 11 exercises, 1 hr 11 mins

Split Jump	3x20 reps	rest: 60s
Freehand Jump Squat	3x20 reps	rest: 60s
Kneeling Hip Flexor	3x2 reps	rest: 60s
Jump Rope	0x0 reps	rest: 5s
Barbell Close Grip Bench Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Triceps Pushdown	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Push Up	3x8 reps	rest: 60s
Ab Roller	3x8 reps	rest: 60s

Cardio 5 exercises, 1 hr 2 mins

Back, Biceps, Burpees 10 exercises, 1 hr 35 mins

Jump Rope	0x0 reps	rest: 5s
Wide Grip Lat Pulldown	3x15 reps	rest: 60s
Leverage Machine Iso Row	3x15 reps	rest: 60s
Leverage Machine High Row	3x15 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Alternate Hammer Curl	3x10 reps	rest: 60s
Dumbbell Seated Curl	3x20 reps	rest: 60s
Stationary Bike	0x0 reps	rest: 30s
Ab Roller	3x15 reps	rest: 60s
Burpee	0x0 reps	rest: 5s

Cardio 5 exercises, 1 hr 2 mins

Legs Plyo, Shoulders 10 exercises, 1 hr 13 mins