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BoostcampPNG
Ceci Vizcaya
by Alexander T.
1 athletes joined
Program Description
Este programa está diseñado como trabajo de post-temporada de basketball para acondicionamiento físico
Program Overview
Level
Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
50 minutes
Created
Jun 24, 2024 02:30
Last Edited
Jun 25, 2024 02:17
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Week 1
1 / 3 Weeks
Day 1
2A
Squat (Barbell)
3 Sets
10-12 Reps
@7-8.5
2B
Inverted Row
3 Sets
10-15 Reps
@7.5-8
2C
Cable Chest Press
3 Sets
10-12 Reps
@7.5-8
3A
Single Leg Romanian Deadlift
3 Sets
10-15 Reps
@6.5-8
3B
Single Arm Push Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
3C
Dumbbell Row
3 Sets
10-15 Reps
@7-8
4A
Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8-8.5
4B
Single Leg Hip Thrust
3 Sets
8-15 Reps
@8-8.5
4C
Wood Chop
3 Sets
15-18 Reps
@7-8.5
Day 3
2A
Squat (Barbell)
3 Sets
10-12 Reps
@7-8.5
2B
Inverted Row
3 Sets
10-15 Reps
@7.5-8
2C
Cable Chest Press
3 Sets
10-12 Reps
@7.5-8
3A
Single Leg Romanian Deadlift
3 Sets
10-15 Reps
@6.5-8
3B
Single Arm Push Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
3C
Dumbbell Row
3 Sets
10-15 Reps
@7-8
4A
Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8-8.5
4B
Single Leg Hip Thrust
3 Sets
8-15 Reps
@8-8.5
4C
Wood Chop
3 Sets
15-18 Reps
@7-8.5
Day 2
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7.5-9
1B
Barbell Row
3 Sets
10-15 Reps
@8-8.5
1C
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@6.5-8
2A
Leg Extension
3 Sets
15-20 Reps
@8-8.5
2B
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5-8
2C
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@7.5-8
3A
Standing Calf Raise
3 Sets
10-15 Reps
@7.5-8
3B
Bear Crawl
3 Sets
15 Reps
@8-8.5
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7.5-8.5
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7.5-9
1B
Barbell Row
3 Sets
10-15 Reps
@8-8.5
1C
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@6.5-8
2A
Leg Extension
3 Sets
15-20 Reps
@8-8.5
2B
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5-8
2C
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@7.5-8
3A
Standing Calf Raise
3 Sets
10-15 Reps
@7.5-8
3B
Bear Crawl
3 Sets
15 Reps
@8-8.5
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7.5-8.5
Day 1
2A
Squat (Barbell)
3 Sets
10-12 Reps
@7-8.5
2B
Inverted Row
3 Sets
10-15 Reps
@7.5-8
2C
Cable Chest Press
3 Sets
10-12 Reps
@7.5-8
3A
Single Leg Romanian Deadlift
3 Sets
10-15 Reps
@6.5-8
3B
Single Arm Push Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
3C
Dumbbell Row
3 Sets
10-15 Reps
@7-8
4A
Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8-8.5
4B
Single Leg Hip Thrust
3 Sets
8-15 Reps
@8-8.5
4C
Wood Chop
3 Sets
15-18 Reps
@7-8.5
Day 2
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7.5-9
1B
Barbell Row
3 Sets
10-15 Reps
@8-8.5
1C
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@6.5-8
2A
Leg Extension
3 Sets
15-20 Reps
@8-8.5
2B
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5-8
2C
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@7.5-8
3A
Standing Calf Raise
3 Sets
10-15 Reps
@7.5-8
3B
Bear Crawl
3 Sets
15 Reps
@8-8.5
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7.5-8.5
Day 3
2A
Squat (Barbell)
3 Sets
10-12 Reps
@7-8.5
2B
Inverted Row
3 Sets
10-15 Reps
@7.5-8
2C
Cable Chest Press
3 Sets
10-12 Reps
@7.5-8
3A
Single Leg Romanian Deadlift
3 Sets
10-15 Reps
@6.5-8
3B
Single Arm Push Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
3C
Dumbbell Row
3 Sets
10-15 Reps
@7-8
4A
Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8-8.5
4B
Single Leg Hip Thrust
3 Sets
8-15 Reps
@8-8.5
4C
Wood Chop
3 Sets
15-18 Reps
@7-8.5
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7.5-9
1B
Barbell Row
3 Sets
10-15 Reps
@8-8.5
1C
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@6.5-8
2A
Leg Extension
3 Sets
15-20 Reps
@8-8.5
2B
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5-8
2C
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@7.5-8
3A
Standing Calf Raise
3 Sets
10-15 Reps
@7.5-8
3B
Bear Crawl
3 Sets
15 Reps
@8-8.5
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7.5-8.5
Day 1
2A
Squat (Barbell)
3 Sets
10-12 Reps
@7-8.5
2B
Inverted Row
3 Sets
10-15 Reps
@7.5-8
2C
Cable Chest Press
3 Sets
10-12 Reps
@7.5-8
3A
Single Leg Romanian Deadlift
3 Sets
10-15 Reps
@6.5-8
3B
Single Arm Push Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
3C
Dumbbell Row
3 Sets
10-15 Reps
@7-8
4A
Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8-8.5
4B
Single Leg Hip Thrust
3 Sets
8-15 Reps
@8-8.5
4C
Wood Chop
3 Sets
15-18 Reps
@7-8.5
Day 2
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7.5-9
1B
Barbell Row
3 Sets
10-15 Reps
@8-8.5
1C
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@6.5-8
2A
Leg Extension
3 Sets
15-20 Reps
@8-8.5
2B
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5-8
2C
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@7.5-8
3A
Standing Calf Raise
3 Sets
10-15 Reps
@7.5-8
3B
Bear Crawl
3 Sets
15 Reps
@8-8.5
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7.5-8.5
Day 3
2A
Squat (Barbell)
3 Sets
10-12 Reps
@7-8.5
2B
Inverted Row
3 Sets
10-15 Reps
@7.5-8
2C
Cable Chest Press
3 Sets
10-12 Reps
@7.5-8
3A
Single Leg Romanian Deadlift
3 Sets
10-15 Reps
@6.5-8
3B
Single Arm Push Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
3C
Dumbbell Row
3 Sets
10-15 Reps
@7-8
4A
Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8-8.5
4B
Single Leg Hip Thrust
3 Sets
8-15 Reps
@8-8.5
4C
Wood Chop
3 Sets
15-18 Reps
@7-8.5
Day 4
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7.5-9
1B
Barbell Row
3 Sets
10-15 Reps
@8-8.5
1C
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@6.5-8
2A
Leg Extension
3 Sets
15-20 Reps
@8-8.5
2B
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5-8
2C
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@7.5-8
3A
Standing Calf Raise
3 Sets
10-15 Reps
@7.5-8
3B
Bear Crawl
3 Sets
15 Reps
@8-8.5
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7.5-8.5