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Al3aZeF's Strength Training Log - Journey 2 Play


HHHEy ya'll, Sup ? I'm a 6'2 basketball player from Saudi Arabia, 18 years and I weight 192lb, in this journal i'll concentrate on strength workout and btw I'd a good experience in strength but never trained consistently, however this time i'll be serious so I designed a workout that fit with my school routine, here it is :

Friday - Workout #1
- Pojo Jump 2x10
- Depth Jump 4x4
- 2-Leg Running Vertical Jump 3x5
- Squat Jump 3x6

  • Power Clean 4x4
  • Squat 3x6
  • Blugrain Split Squat 3x12
  • Bench Press 3x8
  • Incline Dumbbell Press 3x10
  • Decline Dumbbell Fly 3x12

Sunday - Workout #2
- Side to Side Hurdle Jump 2x10
- Sprints : 2x20m, 3x30m, 3x40m, 2x50m
- Medicine Ball Throw Up 3x5
- Bounding 3x6

  • Chin Up 3x8
  • Deep 3x8
  • Barbell Up Right Row 3x10
  • Dumbell Shoulder Press 3x8
  • Barbell Curl 3x12
  • Skullcrusher 3x12

Tuesday - Workout #3
- Mr Tuck Jump 2x10
- Depth Drops 4x4
- 1-Leg Running Vertical Jump 3x5
- Box Jump 3x6

  • Hang Clean 4x4
  • Box Squat 3x6
  • Walking Lunge 3x12
  • Wide Pull Up 3x8
  • Single Dumbbell Row 3x10
  • Behind The Back Barbell Shrugs 3x12

Some people said that its a bit messy and overload on my body but i'll go with it whatever and see how my body will response to this.