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KB24 · 06-12-2009, 05:44 PM

Hi....I am new here and I have some questions.....I train basketball and I go in gym 3 times in a week....so can you help me to improve my programm.....

day 1
bench press
incline bench press
incline dumbbell press
chest press (incline)
cross over
tricep extension
tricep push down with cabel

day 2
upright row with barbell
single arm row with dumbells
lat pull down
seated row
back extension
extension with dumbells for forearm flexors
curl with dumbell for bicep
ez curl for bicep

day 3
lateral raise (machine and dumbells)
arnold press
behind head press
rear fly with dumbells
lunge with dumbells
squat with barbell
calf raise with dumbells
and some pylometric

plan is to build up uper part of body get some strenght and make my body more explosive.....and if someone have some basketball trainings for explosivity I would be thankfull....

06-12-2009, 05:44 PM	#1 (permalink)
KB24 Junior Member Join Date: Jun 2009 Posts: 5	Basketball training in gym Hi....I am new here and I have some questions.....I train basketball and I go in gym 3 times in a week....so can you help me to improve my programm..... day 1 bench press incline bench press incline dumbbell press chest press (incline) cross over tricep extension tricep push down with cabel day 2 upright row with barbell single arm row with dumbells lat pull down seated row back extension extension with dumbells for forearm flexors curl with dumbell for bicep ez curl for bicep day 3 lateral raise (machine and dumbells) arnold press behind head press rear fly with dumbells lunge with dumbells squat with barbell calf raise with dumbells and some pylometric plan is to build up uper part of body get some strenght and make my body more explosive.....and if someone have some basketball trainings for explosivity I would be thankfull....