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Basketball Volleyball
Sport
Beginner
Body
Plan Details
The Basketball Volleyball routine by dc52317 is a 5 day workout plan. It is a beginner level plan to achieve sport fitness goals.
This workout is designed for jumping and explosive moves, along with cardio.
Routine detail
Day 1
Legs Plyo, Tri and chest
Est. 71 min
11 exercises
Split Jump
3 Sets x 20 Reps
Jump Squat
3 Sets x 20 Reps
Kneeling Hip Flexor
3 Sets x 2 Reps
Jump Rope
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Ab Roller
3 Sets x 8 Reps
Day 2
Cardio
Est. 62 min
5 exercises
Jump Rope
1 Set
Ab Roller
3 Sets x 15 Reps
Air Bike
3 Sets x 30 Reps
Plank
3 Sets
Treadmill Running
1 Set
Day 3
Back, Biceps, Burpees
Est. 96 min
10 exercises
Jump Rope
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Stationary Bike
1 Set
Ab Roller
3 Sets x 15 Reps
Burpee
1 Set
Day 4
Cardio
Est. 62 min
5 exercises
Jump Rope
1 Set
Ab Roller
3 Sets x 15 Reps
Air Bike
3 Sets x 30 Reps
Plank
3 Sets
Treadmill Running
1 Set
Day 5
Legs Plyo, Shoulders
Est. 74 min
10 exercises
Jump Rope
1 Set
Split Jump
3 Sets x 20 Reps
Jump Squat
3 Sets x 20 Reps
Kneeling Hip Flexor
3 Sets x 2 Reps
Dip
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Ab Roller
3 Sets x 8 Reps
