Basketball specific routine, begginer - JEFIT

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Basketball specific routine, begginer - JEFIT

Basketball specific routine, begginer banner

Basketball specific routine, begginer

AUDIO TIP

Sport

Beginner

Body

Plan Details

The Basketball specific routine, begginer routine by JeSsEb23 is a 7 day workout plan. It is a beginner level plan to achieve sport fitness goals.

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.

Routine detail

Mon

Abs

Est. 25 min

5 exercises

Plank Demonstration

Plank

3 Sets

Crunch Demonstration

Crunch

3 Sets x 40 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 15 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 20 Reps

Mon

Lower body

Est. 68 min

8 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Barbell 1/2 Squat Demonstration

Barbell 1/2 Squat

4 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

4 Sets x 8 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 12 Reps

Tue

Chest + triceps

Est. 64 min

7 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Push-Up Demonstration

Push-Up

4 Sets x 8 Reps

Barbell Rear Tricep Extension Demonstration

Barbell Rear Tricep Extension

4 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Wed

Abs

Est. 27 min

5 exercises

Plank Demonstration

Plank

3 Sets

Crunch Demonstration

Crunch

3 Sets x 40 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 15 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 20 Reps

Thu

Shoulders + legs

Est. 77 min

8 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Barbell 1/2 Squat Demonstration

Barbell 1/2 Squat

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

4 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 8 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

4 Sets x 8 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Fri

Back + biceps

Est. 83 min

7 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Fri

Abs

Est. 25 min

5 exercises

Plank Demonstration

Plank

3 Sets

Crunch Demonstration

Crunch

3 Sets x 40 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 15 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 20 Reps