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.