I need your advice on a 3-day routine. I've picked up basketball twice a week and on top of work cant make it in three nights a week, its just too much...
The routine im doing at the moment is my own variation of WBB v1.1, im thinking of revising it further to the following:
Day 1 Upper Body
Bench Press 5 x 5
Bent Rows 5 x 5
Standing DB Shoulder Press 4 x 6 - in between bent rows
Chin ups 4 sets, followed by barbell curl straight after to fatigue
Close Grip Bench Press 4 x 6
Power Shrugs 4 x 8 - in between Close Grip bench
Day 2 Rest
Day 3 Lower Body
Squats 5 x 5
Lunges 4 x 20
Good Mornings 4 x 8
Calf Raises 5 x 5
Day 4 Rest
Day 5 Total Body
Deadlift 6 x 5
Squat 4 x 6
Bench 4 x 8
Bent Rows 4 x 6
Calf Raises 5 x 5
Day 6 Basketball
Day 7 Basketball
I know day 5 is quite intense, but im thinking i'll reduce the weight on the exercises after the deadlifts.
Apart from that I can always go back to Bill Starr 5 x 5 but im sort of over that for the moment.
If anyone has any feedback on the above or suggestions for other routines that would be greatly appreciated. Basically Im just after an effective routine over 3 days, mostly focusing on compound lifts.
Thanks in advance
Last edited by syrk; 05-08-2008 at 05:11 AM.
How intense is the baskteball you are playing?
Lifting experience, age, weight?
Basketball isnt too intense, 2 40 minute games per week. Nothing serious, just a local comp.
Im 26, 6ft5 and weigh about 82 kilos... so im pretty skinny for my height. I have a hard time putting on weight, but im pretty active so that doesnt help.
I've been lifting on and off for about 5 years, so i'd like to think i have a pretty good idea of what im doing, I just dont have the size to show for it... hehe.
Anyway im not looking to get massive, i've sorta given up on that. I know that will require me to just eat, eat, eat and I dont have the time or passion to do that.
Last edited by syrk; 05-08-2008 at 06:40 AM.
so what is your goal with lifting then?
your routine is not all bad. you do, however, have 100% more horizontal pushing and pulling than vertical. maybe on the third lifting day, since you play basketball, do some serious plyometric work and some OLY lifts rather than the extra bench and row.