University Basketball Body Work

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2 DAYS - Sport Specific - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

General introduction to lifting while encompassing explosiveness, strength, and conditioning. Focus on limited rest in between exercises and utilize the breaks in between sets. If an exercise was easier than expected, then crank out more reps or put on more weight depending on the exercise.

Day 1
Day 3
Day 2

Monday Funday 11 exercises, 55 mins

Freehand Jump Squat	3x12 reps	rest: 0s
Push Up	3x10 reps	rest: 90s
Barbell Bench Press	3x8 reps	rest: 0s
Dumbbell Step Ups	3x8 reps	rest: 0s
Wide Grip Lat Pulldown	3x8 reps	rest: 90s
Barbell Behind The Back Wrist Curl	3x15 reps	rest: 0s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Standing Press	3x10 reps	rest: 0s
Dumbbell Bent Over Reverse Fly	3x10 reps	rest: 0s
Dumbbell Front Two Raise	3x10 reps	rest: 0s
Barbell Deadlift	3x8 reps	rest: 90s

Weightroomless Wednesday 12 exercises, 39 mins

Push Up to Side Plank	3x1 reps	rest: 0s
Crunches	3x10 reps	rest: 0s
Bridge	3x1 reps	rest: 30s
Handstand Pushups	3x5 reps	rest: 0s
Superman	3x1 reps	rest: 0s
Jackknife Sit up	3x10 reps	rest: 30s
Wide Hand Pushup	3x8 reps	rest: 0s
Twisting Floor Crunch	3x12 reps	rest: 0s
Flutter Kick	3x16 reps	rest: 30s
Clap Push Up	3x6 reps	rest: 0s
Side Bridge	3x1 reps	rest: 0s
Plank	3x1 reps	rest: 60s

Thorough Thursday 12 exercises, 59 mins

Farmer Walks	1x1 reps	rest: 1s
Pull Ups	3x8 reps	rest: 0s
Chin Up	3x8 reps	rest: 60s
Barbell Push Press	3x6 reps	rest: 0s
Hyperextensions - Back Extensions	3x12 reps	rest: 0s
Side Step Up	3x12 reps	rest: 90s
Barbell Front Squat	3x6 reps	rest: 0s
Dumbbell Standing Triceps Extension	3x10 reps	rest: 0s
Barbell Curl	3x10 reps	rest: 90s
Dumbbell Fly	3x8 reps	rest: 0s
Dumbbell Shoulder Shrug	3x8 reps	rest: 0s
Barbell Lateral Lunge	3x6 reps	rest: 90s