Basketball training in gym

[KB24]

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....

[KB24]

anyone?

[Rangrs2000]

Eric Cressey has some materials relating to the training of athletes... including The Ultimate Off-Season Training Program.

I'd recommend checking that out.

[Buk]

You didn't list a program, you listed a bunch of exercises - 23 of them, only 17% for the bottom 2/3 of your body. Almost everyone here is going to suggest that you reprioritize your exercises to put at LEAST a 50% emphasis on your lower body. You would be much better off finding a prebuilt fullbody routine. Basketball training for explosivity would involve, power cleans, deadlifts, squats, and split jumps. Your first FIVE exercises on day 1 seem to be a bit of over kill for your chest, then 2 tricep exercises. How much help are you really interested in getting, because you would be best served by doing things completly different?