I just made a Pendulum cycle for my off-season of basketball. It isn’t that good so I would appreciate some suggestions. I’m 14 years old and I’m 6 foot 2. Also I can barely touch rim with my standing vertical, so its around 22 or 24. Thanks.

Week 1

Monday

Squats: 3 sets of 6

Bulgarian Squats: 3 sets of 8

Leg curl: 3 sets of 8

Calf raisers: 3 sets of 20

Ab work

Tuesday

Bench Press: 3 sets of 8

Pull up: 3 sets of failure (I can?t do any so I just try to go down as slow as possible)

Dumbell rows: 2 sets 8

Reverse and regular Wrist Curls: 2 sets of 8

Thursday

Snatch grip Deadlifts: 3 sets of 8

Reverse Lunges: 2 sets of 8

Leg curl: 2 sets of 8

Calf Raisers: 2 sets of 20

Friday

Dumbell Press: 3 sets of 8

Dips: 3 sets to failure

Dumbell Curl: 3 sets of 8

Tricep Extension: 3 sets of 8

Reverse and regular Wrist Curls: 2 sets of 8

Week 2

Monday

Squat: 5 sets of 5

Bulgarian Squats: 4 sets of 6

Good morning: 2 sets of 6

Reverse Hyper: 2 sets of 8

Ab work

Tuesday

Bench press: 5 sets of 5

Barbell Rows: 5 sets of 5

Dumbell Press: 4 sets of 6

Thursday

Snatch Grip Deadlifts: 5 sets of 5

Reverse Lunges: 4 sets of 6

Good Morning: 2 sets of 6

Reverse Hyper: 2 sets of 8

Ab work

Friday

Incline Bench Press: 5 sets of 5

Pull Ups: 5 sets to failure

Week 3

Monday

Snatches: 5 sets of 3

Squats:5 sets of 5

Dumbell Swing: 4 sets of 6

Tuesday

Iron Cross: 4 sets of 6

Bench Press: 5 sets of 5

Dumbell Push Press: 5 sets of 5

Thursday

Power Cleans: 5 sets of 3

Snatch Grip Deadlifts: 5 sets of 3

Dumbell Swing: 4 sets of 6

Friday

Iron Cross: 4 sets of 6

Bench Press: 5 sets of 5

Dumbell Push Press: 5 sets of 5

Week 4

Monday

Jump Squat: 5 sets of 8

Jump Lunges: 5 sets of 8

Clapping Push Ups: 5 sets of 3

Wedsday

Power Snatches: 5 sets of 3

Hang Snatches: 5 sets of 3

Dumbell Push Press: 5 sets of 8

Friday

Jump Squat: 5 sets of 8

Jump Lunges: 5 sets of 8

Clapping Push Ups: 5 sets of 3