Summer Workouts‎ > ‎

Week 1

June 3, 2013 to June 9, 2013
Weightlifting (2 days)
 Exercise   Day 1
 Set 1
 Set 2
 Set 3
 Wood Choppers 5 reps
5 reps
 
 Pushups 20
 20  
 Stationary Lunges
 12 reps
 12 reps
 12 reps
 1 Arm Dumbbell Row    
12 reps 12 reps
12 reps
 Dumbbell Shoulder Press
12 reps 12 reps 12 reps
 Bicep Curls
12 reps
 12 reps  12 reps
 Sit-ups - 150
50
 50  50
 Planks        
 1 minute
 1 minute
1 minute


 Exercise   Day 2
 Set 1
 Set 2
 Set 3
 Wood Choppers5 reps
5 reps
 
 Dumbbell Bench Press
12 reps
 12 reps
 12 reps
 Stationary Lunges
 12 reps
 12 reps
 12 reps
 Upright Row    
12 reps12 reps
12 reps
 Dumbbell Shoulder Press
12 reps12 reps12 reps
 Pullldowns
12 reps
 12 reps 12 reps
 Sit-ups - 150
50
 50 50
 Planks        
 1 minute
 1 minute
1 minute
Conditioning (2 days)
 Conditioning   Day 1
Conditioning Day 2
 Dynamic Warm-up
Dynamic Warm-up
 Jump Rope 30 seconds each
 Jump Rope 30 seconds each
Quickfeet
Quickfeet
Lateral Quickfeet
Lateral Quickfeet
Ali Shuffle
Ali Shuffle
Double Jumps
Double Jumps
Hurdle Step
Hurdle Step
 45 minute any Cardio
  1 Mile Run
 Cool Down Routine
  Cool Down Routine

Weekly Shooting Goals
 Shot
Weekly Goal
 Jump Shots
500
 3 Point Jump Shots
250
 Free Throws
250