Bent over Row 5x5
Calf Raise 5x10
Incline Situp 3 x10
Ab Crunch Machine 3 x 10
Roman Deadlift 3 x 10
Incline Bench 5x5
Pullups 5x Max
Seated Dumbell Shoulder Press 5 x 8
Face Pulls 3 x 10
Forearm Gripper 3 x10
Forearm Curl 3 x10
Leg Press 3x10
Wide Grip Pulldowns 4 x 10
Ab Rope Pulldown 4 x 15
Incline Dumbell Press 4 x 10
Dumbbell Side Lat Raise 4 x 10
Dumbbell Front Raise 4 x 10
Bicep Curl 4 x 12
Tricep Rope Pushdown 4 x 12 [/quote]
If your needs are for basketball, there is a glaring lack of unilateral leg work and things that improve rate of force development, especially eccentric. I would lose anything that is, or is somehow connected to, a machine. I know this seems like a black and white perspective, but I don’t believe in machines for sport training.
If this was mentioned before, I’m sorry, but how old? What level basketball do you compete in? Training background?
1)Begin with 5 x 3 box jumps for max height before squatting.
2)Lose the calf raises. Instead, step off a low box (about a foot high) and work on staying on your toes (not letting heels hit the ground). If you can do that, increase the box height. 3 x 6.
3)Lose the sit-ups and ab machine. Abs are stabilizers and especially anti-rotators in sport. The exercises featured in the recent “[De]Constructing Computer Guy” Article are great.
1)Exchange forearm curls for dumbbell hex holds or trap bar holds for time.
2)Lose the dumbbell shoulder press. Try split jerks or push press. 3-5 x 5.
1)Begin workout with hang cleans, 3-5 x 5.
2)Lose the leg press. Try something unilateral, any sort of lunge or step-up variation.
3)Exchange pull-downs for a different type of pull-ups (different grip) than you did on Tuesday. Move this exercise to Friday.
1)Begin workout with med ball throws or dumbbell shot puts (outside) for distance. 3 x 5.
2)Lose the front and side raises. All the heavy incline work you are doing is plenty for shoulders. I’m tempted to switch you to one day of flat bench, one day of incline.
3)Pull-ups alternate grip (formerly on Thursday)
4)Lose the tricep pushdowns. Try heavy rack lockouts or board press. 3 x 5.
These are just off the top of my head, I’m sure others will jump in. Remember, you’re training for a sport, not powerlifting or bodybuilding. You can find some common ground with the exercises, but ultimately you have to prioritize getting better at your sport. That was your choice. If I’m off base, and you just play b-ball on Tuesday nights in a rec league, sorry I misread you.