Hey I'm 15 and I weight 176. I'm not skinny nor fat. I have a 25' vertical and I'm a basketball player. I'm trying to get ready for the season that starts early Nov'. By gettin in shape and gettin more explosive. I've had a program that me and a trainer at my gym went over. I've added some more exercises that will help me with my vertical leap. I think I still need some new abdominal workouts because the ones I'm have on right now make my stomach sore and are really really hard to complete (what are some good begginer ones). If u have any other exercises that might be usefull to a basketball player wanting to gain vertical and get more toned please tell me. I am looking for people to help me make this the best program it could be.
(15- 20) X 3 {these are the reps times sets for most the exercises]
MONDAY & FRIDAY
Cardio: 5….min warm up.
40......min workout.
Legs: Leg Press……………...#23 Wt. 120 -140 leg = 4
Squats w Smith Press…#30 Wt. 50 - 80
Leg Extensions………..#24 Wt. 75 - 90 leg = 4-5 back = 4
Seated Leg Curl……….#25 Wt. 75 - 90
Calf Raise……………..#21 Wt. 15 per side
Step Ups.......................10 reps each leg 2-3sets with D/B
Lunges...........................10 reps each leg 2-3sets with D/B
Weighted box jumps.......10 reps 3 sets with D/B
Abdominals: Ab crunch up to middle
Ab crunch up to side
TUESDAY & THURSDAY
Cardio: 5….min warm up.
40......min workout.
Upper body: Pec Fly…..……….#14 Wt. 65 - 75 Seat=3 Arm=4
Lat Pulldown…….#8 Wt. 60 - 75
Seated Row……....#9 Wt. 60 Seat=5 Chest=4
Shoulder Press.......#13 Wt. 50 Seat=5
Bicep Curl……….D/B Wt 12
Bicep Curl………..#17 Wt. 40 Seat=3
Tricep Pushdown...#19 Wt.40 Seat=2
Wrist Roller............3 sets
Abdominals: Ab crunch up to middle
Ab crunch up to side
(15- 20) X 3 {these are the reps times sets for most the exercises]
MONDAY & FRIDAY
Cardio: 5….min warm up.
40......min workout.
Legs: Leg Press……………...#23 Wt. 120 -140 leg = 4
Squats w Smith Press…#30 Wt. 50 - 80
Leg Extensions………..#24 Wt. 75 - 90 leg = 4-5 back = 4
Seated Leg Curl……….#25 Wt. 75 - 90
Calf Raise……………..#21 Wt. 15 per side
Step Ups.......................10 reps each leg 2-3sets with D/B
Lunges...........................10 reps each leg 2-3sets with D/B
Weighted box jumps.......10 reps 3 sets with D/B
Abdominals: Ab crunch up to middle
Ab crunch up to side
TUESDAY & THURSDAY
Cardio: 5….min warm up.
40......min workout.
Upper body: Pec Fly…..……….#14 Wt. 65 - 75 Seat=3 Arm=4
Lat Pulldown…….#8 Wt. 60 - 75
Seated Row……....#9 Wt. 60 Seat=5 Chest=4
Shoulder Press.......#13 Wt. 50 Seat=5
Bicep Curl……….D/B Wt 12
Bicep Curl………..#17 Wt. 40 Seat=3
Tricep Pushdown...#19 Wt.40 Seat=2
Wrist Roller............3 sets
Abdominals: Ab crunch up to middle
Ab crunch up to side