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

Jump Squat	3x12 reps	rest: 0s
Push-Up	3x10 reps	rest: 90s
Barbell Bench Press	3x8 reps	rest: 0s
Dumbbell Step-Up	3x8 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Barbell Wrist Curl (Posterior)	3x15 reps	rest: 0s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Shoulder Press	3x10 reps	rest: 0s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 0s
Dumbbell Front 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
Crunch	3x10 reps	rest: 0s
Bridge	3x1 reps	rest: 30s
Handstand Push-Up	3x5 reps	rest: 0s
Superman	3x1 reps	rest: 0s
Jackknife Sit-Up	3x10 reps	rest: 30s
Push-Up (Wide Hand)	3x8 reps	rest: 0s
Rotational 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

	1x1 reps	rest: 1s
Pull-Up	3x8 reps	rest: 0s
Chin-Up	3x8 reps	rest: 60s
Barbell Push Press	3x6 reps	rest: 0s
Back Hyperextension	3x12 reps	rest: 0s
Forward Step-Up	3x12 reps	rest: 90s
Barbell Front Squat	3x6 reps	rest: 0s
Dumbbell Tricep 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