Thread: P/RR/S Journal..16yo training for bball!

Second Straight Week of Power - Tuesday

Sorry guys, but I have been really busy, been gettin my workouts in just not being able to post em..ill post todays.

Chest/Abs

Flat Bench Dumbbell
60 x 6
70 x 5
75 x 4
Incline Dumbbell Press
40 x 6
45 x 6
50 x 4 *Started out heavier this workout than last, and I definitely felt it
Flyes
190 x 6
205 x 6
205 x 5
Seated Crossovers
35 x 6
45 x 6
50 x 5
held these at highest point for 4-5 seconds, then released slowly.

Abs
Leg Lifts
10
10
10
Incline Sit ups
20
20
20
Roman Twists
15
15
15

Originally Posted by ccr_bballer33

Flyes
190 x 6
205 x 6
205 x 5

Nice wo

Power - Delts/Lats

Military Press
135 x 6
135 x 6
155 x 5
Bent Laterals
25 x 6
25 x 6
30 x 5
Cable Side Laterals
30 x 6
30 x 6
40 x 4
WG T-Bar Row
70 x 6
80 x 6
90 x 4
Dumbbell Row
55 x 6
60 x 6
65 x 5
Dumbell Pullover
55 x 6
60 x 6
65 x 5
Reverse Grip Rows
80 x 6
80 x 6
80 x 6

Power - Arms - Thursday


-barbell curl...
60 x 6
70 x 6
80 x 4

-preacher curl...
70 x 6
80 x 6
80 x 4

-hammer curl..
25 x 6
30 x 6
35 x 4

-CG bench press...
115 x 6
135 x 6
135 x 4

-skull crush...
70 x 6
70 x 6
80 x 4

-single arm cable extension...
110 x 6
130 x 5
130 x 4
Forearm Curls
3 sets of 8
Reverse Forearm Curls with Bar
3 sets of 8

another solid workout, had my partner there..so it went good.