Full Body Lifting Routine: D1 Basketball Player

If you have any questions, comments or concerns about the lifting routine, please let know. Thank you all for your support! Much love!

0:39 - Upper Body
2:53 - Lower Body
4:26 - Core

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[filippocrispino]

Bro said EVERYTHING in 8 min! Thanks helped a lot

[ThatGuyFromThe]

This is for everyone: on your rest days, still do active recovery like stretching, going on a walk, somethin’ very light. Rest doesn’t mean laying in bed all day haha

[hannaalejandraamadorsanche]

Upper Body
Three minute - Bicep workout
    Set a timer for three minutes
         3:00-2:00 Hammer curls
         2:00-1:00 Normal curls
         1:00-0:00 Dumbbell Hold
    No pause in between
    Bench press
        4 sets x 8 reps
    Dumbbell rows
        Each hand
        3 sets x 8 reps
    Shoulder extensions
        3 sets x 12 reps
    Triceps pull down
        2 sets x 1 minute
    Inclined Bench Dumbbell press
        3 sets x 10 reps
    Shoulder press
        3 sets x 10 reps
    TRX Band workout (back workout)
        3 sets x 8 reps
    100 push ups
    Push ups hold
        2 sets x 1 minute

Lower Body
    RDL Bardell or Dumbbell
        3 sets x 12 reps
    Split scuat
        3 sets x 10 reps
        Each leg
       
    Step up
        3 sets x 5 reps
        Each leg
    Calf rises
        3 sets x 12 reps
    Slow to explosive scuats
        3 sets x 8 reps
    Lunges
       3 sets x 10 reps
       Each leg

Core
    Sit ups reach
        2 sets x 25 reps
    Russian twists with medical ball
       2 sets x 25 reps
     200 crunches
     Plank
        2 sets x 1 minute
    Flutter kicks
        2 sets x 30 seconds
    Side Plank
         2 sets x 30 seconds
         Each side

[alimandalawe]

Upper body
First workout:
Set a timer for 3 mins
First min hammer curls (dumbbell lookin up)
Second min regular curls (dumbbell lookin up then to the side)
Last min hold the dumbbell in the air

Second workout:
bench press 4 sets x 8 reps
Dumbbell rows 3 sets x 8 reps each arm
Shoulder extensions 3 sets x 12 reps
Tricep pulldown 2 sets x 1min
Incline bench press 3 sets x 10 reps
Shoulder press 3 sets x 10 reps
Lat pulldowns 3 sets x 8 reps
5 pushups then hold the pushup position for 1 min 2 sets

Lower body
RDL barbell 3 sets x 12 reps
Split squats 3 sets x 10 reps each leg
Step ups 3 sets 5 reps each leg
Calf raises 3 sets x 12 reps
Slow to explosive squats 3 sets x 8 reps
Luges 3 sets x 10 reps

Core
Sit-up reach 2 sets x 25 reps
Russian twist with medicine ball 2 sets x 25 reps
As many crunches as u can
Plank 2 sets x 1min
Flutter kicks 2 sets x 20 secs
Side planks 2 sets x 30 secs each side

Monday: Upper Body
Tuesday: Lower Body/Core
Wednesday: Rest
Thursday: Upper Body
Friday: Lower Body/Core
Saturday: Rest
Sunday: Rest

[NoahWK]

Full Body Workout (Basketball)
3 Minute Sequence
First Minute Hammer Curls (No Pauses)
Second Minute Regular Curls (No Pauses)
Third Minute Dumbbell Hold (No Pauses)

Upper Body
Bench Press 4 Sets x 8
Dumbbell Rows 3 Sets x 8 (Each Arm)
Shoulder Extension 3 Sets x 12
Tricep Extension 2 Sets 1 Minute
Reverse Curls 3 Sets x 8
Incline Dumbbell Bench Press 3 Sets x 10
Shoulder Press 3 Sets x 10
TRX Band Workout 3 Sets x 8
25 Pushups
Push-Up Hold 2 Sets x 1 Minute

Lower Body
RDL Dumbbell 3 Sets x 12
Dumbbell Split Squats Each Leg 3 Sets x 10
Dumbbell Step-Ups Each Leg 3 Sets x 5
Calf Raises 3 Sets x 12
Slow To Explosive Squats 3 Sets x 8
Dumbbell Lunges 3 Sets x 10


Core
Sit-Ups Reach 2 Sets x 25
Russian Twist 3 Sets x 25
200 Crunches
Plank 2 Sets x 1 Minute
Flutter Kicks 2 Sets x 30 Seconds
Side Plank 2 Sets x 30 Seconds (Each Side)

Take Protein Shake After Workout
1 Gallon Of Water A Day

[shamierbatula]

you’re so goated for this, the amount of people you can help just from this video alone. Much fucking respect to you dawg.

[Lutnar]

GYM WORKOUT PLAN:
UPPER BODY:
- Three minute - Bicep workout
Set a timer for three minutes
3:00-2:00 Hammer curls
2:00-1:00 Normal curls
1:00-0:00 Dumbbell Hold
No pause in between
- Bench press
4 sets x 8 reps
- Dumbbell rows Each hand
3 sets x 8 reps
- Shoulder extensions
3 sets x 12 reps
- Triceps pull down
2 sets x 1 minute
- Inclined Bench Dumbbell press
3 sets x 10 reps
- Shoulder press
3 sets x 10 reps
- TRX Band workout (back workout)
3 sets x 8 reps
- push ups
3 sets to failure
- Push ups hold
2 sets x 1 minute
LOWER BODY:
- RDL Bardell or Dumbbell
3 sets x 12 reps
- Split scuat Each leg
3 sets x 10 reps
- Step up Each leg
3 sets x 5 reps
- Calf rises
3 sets x 12 reps
- Slow to explosive scuats
3 sets x 8 reps
- Lunges Each leg
3 sets x 10 reps
CORE:
- Sit ups reach
2 sets x 25 reps
- Russian twists with medical ball
2 sets x 25 reps
- crunches
to failure
- Plank
2 sets x 1 minute
- Flutter kicks
2 sets x 30 seconds
- Side Plank Each side
2 sets x 30 seconds

[stormyxd]

Man is an absolute beast and he helps us get better!

[David_Vieira]

These videos help you a lot if you don't have a routine, the video is very simple and everything is perfectly understood.thanks bro

[slim.mp]

Ayy bruh I was never D1 but I was pretty nice at hooping, watching this got me motivated to quit smoking weed and get my athleticism back

[bobgunther]

I want to start out by saying thank you for posting this video, I needed a starting workout plan and this helped a lot! The push-ups on upper body days are the absolute worst! I can barely do 30 a day hopefully in the next couple months I can push it to 100

[the-ace]

This is what I needed. I’ve been training like I want to be a bodybuilder not an basketball athlete💀😂. Thank you for this workout plan bro💙 keep it up!

[_pap]

Tried the workout today and there's a huge difference 🙏🏾

[dezirestarz]

This video is an absolute W. I was researching on what to do as a hooper, and this really helped me.

[AKnicksFan]

Imma be d1 and y’all are gonna know my name but for now I wanna say thank you my boy for being straight to the point. Good luck👍🏽

[HillMDot]

No coaches in there either, just you putting in that work 💪 Great stuff!

[official_theo]

I’m trying to get back in basketball shape, so I appreciate this heavy

[obi]

Just did this for the first time and i can say that it's a killer workout

[shawnhendry]

Lots of love bro! Thanks for the guidance! You ve outdone most atheletes/coaches in sharing knowledge of higher level hoops~ respect!
😄

[emanuelofori]

Bro just wanna say I’m rlly thankful for that workout I’m doing it 2-3 Months now, I started it with less intense reps and worked my way up to you’re lvl. Since than my vert have gone crazy, less injuries, I’m faster and stronger. I can recommend every baller who got a slashing shot creator playing type to do this workout but don’t forget to add stretch routine in it. Much love and good night 😴