Free Fitness / Fat Loss / Weight Loss / Exercise Information Resource
 
Preseason Basketball Program Workout Routine and Exercise Programs  All Free.
 

Preseason Basketball Program Workout

Author Jared T. ShawFitness Level AdvancedType Sport Specific
Days in Plan 6 Days Rest Between Sets:
N/A Sports Specific
Duration60 Min per session
Day 1: Back, Biceps Day 2: Chest, Triceps Day 3: Legs Day 4: Back, Biceps Day 5: Chest, Triceps Day 6: Legs The purpose of this phase of exercise is to gain muscular size. Make sure to change up the intensity and reps every week.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 4Reps: 40
Notes:min. 25 reps
Day 1 - Back
Seated Row Exercise Picture 1. Seated Row
Sets: 3Reps: 12
Notes:min. 8 reps
Bent-over Barbell Rows Exercise Picture 2. Bent-over Barbell Rows
Sets: 3Reps: 12
Notes:min. 8 reps
Day 1 - Biceps
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 3Reps: 12
Notes:2-3 sets/min. 8 reps
Dumbbell Curls Exercise Picture 2. Dumbbell Curls
Sets: 3Reps: 12
Notes:2-3 sets/min. 8 reps
Day 2 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 4Reps: 40
Notes:min. 25 reps
Day 2 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Notes:min. 8 reps
Incline Dumbbell Press Exercise Picture 2. Incline Dumbbell Press
Sets: 3Reps: 12
Notes:min. 8 reps
Day 2 - Triceps
Lying Triceps Extension (Skull Crushers) Exercise Picture 1. Lying Triceps Extension (Skull Crushers)
Sets: 3Reps: 12
Notes:2-3 sets/min. 8 reps
Day 3 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 4Reps: 40
Notes:min. 25 reps
Day 3 - Legs
Squats Exercise Picture 1. Squats
Sets: 3Reps: 12
Notes:min. 8 reps
Standing Calf Raises Exercise Picture 2. Standing Calf Raises
Sets: 3Reps: 30
Notes:min. 25 reps
Leg Press Exercise Picture 3. Leg Press
Sets: 3Reps: 15
Notes:min.12 reps
Leg Extension Exercise Picture 4. Leg Extension
Sets: 3Reps: 15
Notes:min.12 reps
Day 4 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 4Reps: 40
Notes:min. 25 reps
Day 4 - Back
Bent-over Barbell Rows Exercise Picture 1. Bent-over Barbell Rows
Sets: 3Reps: 12
Notes:min. 8 reps
Seated Row Exercise Picture 2. Seated Row
Sets: 3Reps: 12
Notes:min. 8 reps
Day 4 - Biceps
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 3Reps: 12
Notes:2-3 sets/min. 8 reps
Dumbbell Curls Exercise Picture 2. Dumbbell Curls
Sets: 3Reps: 12
Notes:2-3 sets/min. 8 reps
Day 5 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 4Reps: 40
Notes:min. 25 reps
Day 5 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Notes:min. 8 reps
Close Grip Bench Press Exercise Picture 2. Close Grip Bench Press
Sets: 3Reps: 12
Notes:min. 8 reps
Day 5 - Triceps
Lying Triceps Extension (Skull Crushers) Exercise Picture 1. Lying Triceps Extension (Skull Crushers)
Sets: 3Reps: 12
Notes:2-3 sets/min. 8 reps
Day 6 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 4Reps: 40
Notes:min. 25 reps
Day 6 - Legs
Squats Exercise Picture 1. Squats
Sets: 3Reps: 12
Notes:min. 8 reps
Leg Extension Exercise Picture 2. Leg Extension
Sets: 3Reps: 15
Notes:min.12 reps
Leg Press Exercise Picture 3. Leg Press
Sets: 3Reps: 15
Notes:min.12 reps
Standing Calf Raises Exercise Picture 4. Standing Calf Raises
Sets: 3Reps: 30
Notes:min. 25 reps

With this log you will be able to print off as many sheets as required to track this workout.

Preseason Basketball Program Basics

Related Workouts

Workout Log | Measure Track Assess

Workout Log to improve your exercise workout plans
Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.

Click now for your own workout log
These Programs have been approved by Myfit because they are of the highest quality.
Newsletter
Free eBook!

Myfit.ca Login
Username
Password
New User?
Workout and Exercise Log - $12 CDN
-Over 100 exercises, pictures, examples, training programs, exercise log, nutrtion log and more...



 
Thursday, July 31, 2014 Please read our disclaimer before reading this website.
   

| Contact Us | Copyright | Disclaimer | Privacy Policy | HTML Sitemap |

Address: 289 Drake St. Vancouver, BC V6B 5Z5
Copyright MyFit Fitness Inc © 2001-2014