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  1. #1
    Registered User hooperr's Avatar
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    Workout not mainly for basketball but having it in mind for sure. please critique!

    Hey guys so I just turned 19, im 6 feet tall weighing 202 lbs. I played basketball in high school with plans to play in college but unsure whether it's going to happen due to complications with family.. anyway, my goal is to gradually put on very lean mass (trying to put on weight slowly and cut slowly simultaneously as best i can). I tweaked a couple workout routines to create the one below. I am trying to better my physique but I would like to keep basketball movements in mind with my workout routine as well. Once again I am interested also in how my physique looks as well as keeping basketball movements in mind. If anybody has any tweaks, advice, or anything that could help me out at all it would be great!


    Day 1
    Bench Press: 4 sets (12, 10, 8, 6)
    Dumbbell Incline Press: 4 sets (12, 10, 8, 6)
    Pull-ups: 4 sets (until failure)
    Seated Cable Row: 4 sets (12, 10, 8, 6)
    Dumbbell Shoulder Press: 3 sets (12, 10, 8)
    Upright Rows: 3 sets (12, 10, 8)
    Side Lateral Raise: 3 sets (12, 10, 8)
    E-Z Bar Triceps Press: 3 sets (12, 10, 8)
    Dumbbell Biceps Curl: 4 sets (12, 10, 8, 6)

    Day 2
    Dead Lift: 3 sets (10, 8, 6)
    Barbell Squat: 4 sets (12, 10, 8, 6)
    Leg Curl: 4 sets (12, 10, 8, 6)
    Hanged Power Clean from the Knees: 3 sets (12, 10, 8)
    Barbell Step-up: 3 sets (15, 12, 10)
    Lunges: 2 sets (15, 12)
    Weighted Calf Raises: 2 sets (20, 12)
    Back Extension: 3 sets (15, 12, 10)
    Core/Abs

    Day 3: Rest

    Day 4
    Incline Bench Press: 4 sets (12, 10, 8, 6)
    Dumbbell Bench Press: 4 sets (12, 10, 8, 6)
    Lat Pulldown: 4 sets (12, 10, 8, 6)
    Dumbbell Row: 4 sets (12, 10, 8, 6)
    Military Press: 3 sets of 10 (12, 10, 8)
    Shoulder Shrugs: 3 sets of 15
    Bench Dips: 3 sets (Failure)
    E-Z Bar Biceps Curl: 3 sets (12, 10, 8)
    Dumbbell Concentration Curl: 2 sets (10, 8)

    Day 5
    Dead Lift: 3 sets (10, 8, 6)
    Leg Press: 4 sets (12, 10, 8, 6)
    Leg Curl: 4 sets (12, 10, 8, 6)
    Power Clean from the Knees: 4 sets (12, 10, 8, 6)
    Dumbbell Walking Lunges: 3 sets (15, 12, 10)
    Weighted Calf Raises: 3 sets (20, 15, 12)
    Back Extension: 3 sets of (15, 12, 10)
    Core/Abs

    Day 6: Cardio/Core

    Day 7: Cardio/Core
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  2. #2
    Registered User hooperr's Avatar
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  3. #3
    The true cow lord CanadianFarmBoy's Avatar
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    It looks to me like what you've got is a body building type of split. 5 days on is much too much, IMO. I play a lot of ball (just street) and I alway can feel it on days that I've lifted. I can't imagine you'd recover enough with that program there esp if your going to be balling on those days. I'd get onto a program more based on strength (like SS or 5/3/1) and add some explosiveness drills to it. Personally, I use 5/3/1 which usually keeps me from overtraining. GL, and get buckets
    425s 255b 495d @205, all as raw as I fuk OPs mum
    *would eat walnuts more but they're a mess*
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