Basketball specific routine, begginer
Sport
Beginner
Body
Plan Details
The Basketball specific routine, begginer routine by Binlalo 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
Lower body
Est. 72 min
8 exercises
Indoor Cycling
1 Set
Barbell 1/2 Squat
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Glute Kickback
3 Sets x 12 Reps
Mon
Abs
Est. 25 min
5 exercises
Plank
3 Sets
Crunch
3 Sets x 40 Reps
Oblique Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
Tue
Chest + triceps
Est. 72 min
7 exercises
Indoor Cycling
1 Set
Push-Up
4 Sets x 8 Reps
Barbell Rear Tricep Extension
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Wed
Abs
Est. 25 min
5 exercises
Plank
3 Sets
Crunch
3 Sets x 40 Reps
Oblique Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
Thu
Shoulders + legs
Est. 85 min
8 exercises
Indoor Cycling
1 Set
Barbell 1/2 Squat
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Fri
Back + biceps
Est. 85 min
7 exercises
Indoor Cycling
1 Set
Machine Assisted Pull-Up
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Indoor Cycling
1 Set
Fri
Abs
Est. 25 min
5 exercises
Plank
3 Sets
Crunch
3 Sets x 40 Reps
Oblique Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
