University Basketball Body Work
Sport
Beginner
Body
Plan Details
The University Basketball Body Work routine by Hokuten is a 3 day workout plan. It is a beginner level plan to achieve sport fitness goals.
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.
Routine detail
Day 1
Monday Funday
Est. 56 min
11 exercises
Jump Squat
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 2
Weightroomless Wednesday
Est. 39 min
12 exercises
Push-Up to Side Plank
3 Sets x 1 Reps
Crunch
3 Sets x 10 Reps
Bridge
3 Sets
Handstand Push-Up
3 Sets x 5 Reps
Superman
3 Sets
Jackknife Sit-Up
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 12 Reps
Flutter Kick
3 Sets x 16 Reps
Clap Push-Up
3 Sets x 6 Reps
Side Bridge
3 Sets
Plank
3 Sets
Day 3
Thorough Thursday
Est. 60 min
12 exercises
Forward Step-Up
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Farmer Walks
1 Set
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 6 Reps
Barbell Push Press
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
