Latihan fisik utk performa basket

Latihan fisik utk performa basket

Minggu 1 sampai 6:
Senin (Latihan jenis dorong)
Bench Press 5 set x 5 reps
Military Press 3 set x 8 reps
Triceps Extension 3 set x 8 reps

Rabu (Latihan jenis tarik)
Power Clean 5 set x 5 reps
Single Hand Dumbbell Rows 3 set x 8 reps
Lat Pull Down 2 set x 10 reps
Dumbbell Curls 2 set x 8 reps
Barbell Shrugs 3 set x 10 reps

Jumat (Kaki)
Squat Jump 5 set x 5 reps
Deadlifts 3 set x 8 reps
Calf Raises 3 set x 12 reps
Leg Raises 3 set x 12 reps

Minggu 7 sampai 12
Senin (Latihan jenis Dorong)
Incline Bench Press 3 set x 10 reps
Shoulder Press 3 set x 8 reps
Dips 3 set x 6 reps

Rabu (Latihan jenis Tarik)
Deadlift 3 set x 5 reps
Pull ups 3 set x 6 reps
Seated Cable Rows 3 set x 10 reps
Dumbbell Shrugs 3 set x 10 reps

Jumat (Kaki)
Squat 3 set x 5 reps
Lunges 3 set x 8 reps
Calf Raises 3 set x 12 reps
Decline Crunches 3 set x 12 reps