UK Basketball Training
Sport
Advanced
Machine strength
Plan Details
The UK Basketball Training routine by rajbp is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Basketball specific training in order to reduce weight while maintaining/increasing leg strength and increasing jump height (by virtue of reduced weight)
Routine detail
Mon
Legs, Arms, Abs
Est. 136 min
12 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Hang Clean
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Plank
3 Sets
Weighted Decline Rotation
3 Sets x 8 Reps
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Tue
Chest, Triceps, Core
Est. 60 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Clap Push-Up
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Wed
Back, Shoulders
Est. 73 min
11 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable Rope Pull-Up
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Thu
Basketball training day OR legs
Est. 82 min
7 exercises
Treadmill Running
1 Set
Barbell Front Squat
5 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Jump Rope
1 Set
Depth Jump Leap
5 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 8 Reps
Fri
Biceps, Triceps, Core
Est. 90 min
8 exercises
Rowing
1 Set
Dumbbell Seated Bicep Curl
5 Sets x 8 Reps
Barbell Ab Rollout
5 Sets x 8 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
Leg Raise
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Decline Crunch
5 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Game day
Est. 0 min
0 exercises
This day is empty
