New full body routine

anklebreaker · 07-05-2006, 12:17 PM

Inspired by some recent threads I have decided to switch to a full body workout. I am 19, 6' 3", 195 lbs (bodyfat in the mid to low teens) and my primary goal is to improve athletic preformance (basketball). I have just started on my first cut so I intend to keep my sets short and heavy (is this correct?).

Workout A
Jump Squats 3X6 (this is on one of those horizontal squat machines so I think it will be safe?)
Squats 3X4-8
Standing Calf Raises 1X10
Bench/Seated Rows [supersetted 3X5-8 each]
DB Shoulder Press/CG Pullups [supersetted 2X5-8 each]
Curls/tricpe Extensions 1X8 each

Workout B
Deadlift 3X5-6
Leg Press 3X5-8
Seated Calf 1X10
Incline DB Bench/T bar rows 3X5-8 each
BB Millitary Press/WG pull-ups 2X5-8 each
Curls/Dips 1X8 each

I plan on doing 3 workouts per week and alternating between workout A and B....most workouts will occur before or after a couple games of basketball. I would appreciate any advice or criticisms of my workout as I do not have nearly so much experience as most of the people on this board.

Pedigree · 07-05-2006, 12:54 PM

Quote:

Originally Posted by anklebreaker

Inspired by some recent threads I have decided to switch to a full body workout. I am 19, 6' 3", 195 lbs (bodyfat in the mid to low teens) and my primary goal is to improve athletic preformance (basketball). I have just started on my first cut so I intend to keep my sets short and heavy (is this correct?).

Workout A
Jump Squats 3X6 (this is on one of those horizontal squat machines so I think it will be safe?)
Squats 3X4-8
Standing Calf Raises 1X10
Bench/Seated Rows [supersetted 3X5-8 each]
DB Shoulder Press/CG Pullups [supersetted 2X5-8 each]
Curls/tricpe Extensions 1X8 each

Workout B
Deadlift 3X5-6
Leg Press 3X5-8
Seated Calf 1X10
Incline DB Bench/T bar rows 3X5-8 each
BB Millitary Press/WG pull-ups 2X5-8 each
Curls/Dips 1X8 each

I plan on doing 3 workouts per week and alternating between workout A and B....most workouts will occur before or after a couple games of basketball. I would appreciate any advice or criticisms of my workout as I do not have nearly so much experience as most of the people on this board.

If your main goal is improving athletic performance, some dynamic effort speed work would be a great addition to strength work.

**CowPimp** · 07-05-2006, 10:46 PM

How many days a week do you have basketball practice and/or games? Do you do plyometrics during practice? Do you perform agility drills? If not, what do you do in practice?

anklebreaker · 07-06-2006, 12:23 AM

At the moment I am just playing pickup games at my local gym (usualy 3-5 full court games which take between 90 minutes and two hours). After this I have been doing my workout (push/pull/legs split upt till now) and was able to see substantial gains while bulking (but I am worried this might now work out so well now that I am cutting and not getting nearly so many carbs).

07-05-2006, 12:17 PM	#1
anklebreaker Registered User Join Date: Mar 2006 Posts: 31	New full body routine Inspired by some recent threads I have decided to switch to a full body workout. I am 19, 6' 3", 195 lbs (bodyfat in the mid to low teens) and my primary goal is to improve athletic preformance (basketball). I have just started on my first cut so I intend to keep my sets short and heavy (is this correct?). Workout A Jump Squats 3X6 (this is on one of those horizontal squat machines so I think it will be safe?) Squats 3X4-8 Standing Calf Raises 1X10 Bench/Seated Rows [supersetted 3X5-8 each] DB Shoulder Press/CG Pullups [supersetted 2X5-8 each] Curls/tricpe Extensions 1X8 each Workout B Deadlift 3X5-6 Leg Press 3X5-8 Seated Calf 1X10 Incline DB Bench/T bar rows 3X5-8 each BB Millitary Press/WG pull-ups 2X5-8 each Curls/Dips 1X8 each I plan on doing 3 workouts per week and alternating between workout A and B....most workouts will occur before or after a couple games of basketball. I would appreciate any advice or criticisms of my workout as I do not have nearly so much experience as most of the people on this board.

07-05-2006, 10:46 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	How many days a week do you have basketball practice and/or games? Do you do plyometrics during practice? Do you perform agility drills? If not, what do you do in practice?
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07-06-2006, 12:23 AM	#4
anklebreaker Registered User Join Date: Mar 2006 Posts: 31	At the moment I am just playing pickup games at my local gym (usualy 3-5 full court games which take between 90 minutes and two hours). After this I have been doing my workout (push/pull/legs split upt till now) and was able to see substantial gains while bulking (but I am worried this might now work out so well now that I am cutting and not getting nearly so many carbs).