this is what i do to get in better shape and its like a basketball prepration im doing i am also hopin to gain an extra 5' and get my vertical in the 30's.
(12- 15) X 3
MONDAY & FRIDAY
Cardio: 5….min warm up.
40......min workout.
Legs: 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 15-20 X 3
Ab crunch up to side 15-20 X 3
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 15 -20 X 3
Ab crunch up to side 15 - 20 X 3
(12- 15) X 3
MONDAY & FRIDAY
Cardio: 5….min warm up.
40......min workout.
Legs: 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 15-20 X 3
Ab crunch up to side 15-20 X 3
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 15 -20 X 3
Ab crunch up to side 15 - 20 X 3