Is my routine effective? needs improvements?

L

Lakers24

0
HI, im new to the forums
so i was wondering if my routine is ok, or needs improvements

My sets are gonna be between 12-15 reps, looking more toward endurance

Monday: 2 sets bench press, 2 sets pull down, 2 sets shoulder press, 1 set DY row

Tuesday: 2 mile run, 300-500 jump ropes(with ankle weights), crunches with resistance

Wednesday: 2 sets bench press, 2 sets pull down, 2 sets shoulder press, 1 set DY row

Thursday: 2 sets bench press, 2 sets pull down, 2 sets shoulder press, 1 set DY row

Friday: Day off

Saturday: basketball practice(6 hours with some breaks)

Sunday: Day off

I will be eating right during this routine, 5-6 meals a day
Any adjustments or help will be greatly appreciated
thanks
 
Lakers, sorry to say, but your program needs major help.......you are doing the same exercises three days in one week, incliding on back to back days!! that is not good at all! you need to add more of a variety of exercises that will work ALL muscle groups. check out the topic "sets/reps" in the weight lifting forum--we've already discussed some of these same issues. after you review that, come back here if you still have questions....
 
lol oops
i accidently copied the same thing twice here is the one i wanted on there

Monday: 2 sets bench press, 2 sets pull down, 2 sets shoulder press, 1 set DY row

Tuesday: 2 mile run, 300-500 jump ropes(with ankle weights), crunches with resistance

Wednesday: 2 sets bench press, 2 sets pull down, 2 sets shoulder press, 1 set DY row

Thursday: 1 mile run, 100-300 jump ropes(no ankle weights), crunches with resistance
Friday: Day off

Saturday: basketball practice(6 hours with some breaks)

Sunday: Day off
 
Lakers, your program still has issues--you need to work ALL muscles of the body. Your second day of lifting should look entirely different from the first...
 
I'm no expert but you need to add some leg work in there and focus more on your total body rather than just "beach" muscles. You definitely need to add some leg exercises in there b/c seeing as how you are a hoops player, strong legs will lead to better jumping and less risk of injury (pulled hammie)

Think about a push/pull routine. For instance:

Day 1: Bench Press/Bent-Over Row, Overhead Shoulder Press/Upright Row, Seated Row/Close-Grip Bench Press

Day 2: Cardio w/abs

Day 3: Leg Curls/Leg Extensions, Squats/Romanian Deadlifts, Calf Raises/Weighted Toe Lifts. Since you play basketball, consider adding some plyometric jumping exercises.

Day 4: Cardio

Day 5: Preacher Curls/Skull Crushers, Zottman Curls/Tricep Pushdowns, Pullups/Pushups.

Day 6: Basketball Practice and Abs.

Day 7: REST

OR

Do a full body (w/abs) WEIGHT circuit 2 times per week spaced AT LEAST 2 days apart (i.e. Monday and Thursday) and do cardio on Tuesday/Friday, Plyometrics (or rest) on Wednesday and BB Practice on Saturday w/Sunday OFF.
 
yeah, my friend recommended that also
but i made a huge mistake last year where i worked up my legs way more than upper body i was doing 3:1 legs to upper body, It has been about 6 months since i last worked, and i have just started this week
I am working out my legs now after Maxx suggestions( thanks), I use ankle weights for resistance, when i jump or run
I will change my workout to yours , i really like yours
I just have to get back and used to working out I was sore after the first day, so i am taking it a bit slow
 
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Just be careful using those ankle weights. They can cause joint injuries (knee/hip) because of the fulcrum point of the load (even thought they are usually only 2# or so) coupled with the momentum. And definitely don't run with them.

I don't know exactly what exercises you're doing with them and this is just my opinion again, but you'd probably benefit more from doing body weight squats, body weight walking lunges (I love these!!!), some weighted calf raises, some plyometric calf jumps (or add jump rope in at like 2 minute intervals between other exercises) and some toe raises (prevents shin splints) and then some plyo box jumps -- put an aerobics step to one side, bend to a partial horse squat, explode up and over to the other side of the step, lather, rinse, repeat. Do 3 sets of 12-15. Get's your heart rate up too.
 
Yeah, after working out today, i showed some of the teachers who are always around the weight room, and they all recommended that i dont run with the Ankle weights, and they all gave approval of your routine( good job lol) they said it was a good pull/push workout
I am just going to do jump ropes with normal body weight now and i will start doing calf raises with the ankle weights

Would it be safe, to play a full-court game using the weights?
 
Lakers24 said:
Would it be safe, to play a full-court game using the weights?
Click to expand...

I think the risk of injury outweighs any benefit you would hope to see....and it would just slow you down and you'd get beat up and down the boards all day long :D

Just curious, what are you hoping to gain by running or playing while wearing the weights?
 
I tried a half court game against a couple of friends with ankle weights and wow just so hard, I just want to gain some more speed and a higher vertical jump
I thought the resistance the ankle weights provide would help me with that

Oh lol and i dont mind getting beat by my friends, and running with the weights isnt really that hard, its the jumping or sprints to the basket, that seem much harder
 
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