4-days High School/College Basketball Strength: Day 5.
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
|
| |||
| Back Squat - 10 reps (Intensity: 64%) | |||
| Lat. Pull - 10 reps | |||
| Seated Low Row - Machine - 10 reps | XX | XX | |
| Step-up - 10 reps | XX | XX | |
| Seated Low Row - Machine - 10 reps | XX | XX | |
| Lunges - 10 reps | XX | XX | |
| Seated Low Row - Machine - 10 reps | XX | XX | |
| Squats - 20 reps | XX | XX | |
| DB Biceps Curl - 10 reps | XX | XX | |
| DB Hammer Curl - 10 reps | XX | XX | |
| DB Twist Biceps Curl - 10 reps | XX | XX | |
| Leg Extensions - 10 reps | XX | XX | |
| Hamstring Curl - 10 reps | XX | XX | |
| Seated Calf Raise - 15 reps | XX | XX | |
| Leg Extensions - 10 reps | XX | XX | |
| Hamstring Curl - 10 reps | XX | XX | |
| Seated Calf Raise - 15 reps | XX | XX | |
| Back Extension - 10 reps | XX | ||
| Leg Lifts - 10 reps | XX | ||
| Medicine Ball Twist - 10 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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