How does this workout routine sound

jaymikhail69

Now that I will be joining the YMCA. These are my Basketball weight-lifting routines I will be doing 3 days a week. Also I will be doing atleast 60 minutes of Basketball cardio ( Pick-up games/ shooting baskets/ basketball drills) Monday-Friday, So even on my non weight lifting days I will still get some cardio in and on my weight lifting days when I am done with weights I will hit the basketball court. so at 6'5 330 ( if you saw me you wouldnt believe i was 330) how does this workout sound? Trying to get to 270 in 6 months and be more toned. Think this will do it? Ofcourse when i get more comfortable I will increase my reps, Also, I have done all these exercises before so I am not a nooby, I am athletic, just put on some pounds LOL

Monday Routine

Barbell Jump Squat
3 sets 6
High Box Jump
3 sets of 10
Lateral Box Jump
3 sets of 10
Split Squat Jump
3 sets of 10
Upright Row
3 sets of 6
Standing Barbell Calf Raise
3 sets of 15
Sprint
3 sets of 5


Wednsday Routines

Bench Press
3 Sets of 6
V-Bar Lat Pulldown
3 Sets of 6
360 Degree Hanging Leg Rotation
3 Sets of 10
Plank
3 Sets of :45 sec
Jump Shrug
3 Sets of 6
Medicine Ball Slam
3 Sets of 10
Medicine Ball Chest Pass
3 Sets of 10
Two-Handed Medicine Ball Push-Up
3 Sets of 10

Friday Routine

Power Clean
3 Sets of 6
One-Arm Kettlebell Press
3 Sets of 6
Box Lunge
3 Sets of 6
Crossover Lunge
3 Sets of 6
Split Jerk
3 Sets of 6

rybo

That's a LOT of volume of plyometric exercises.

You might want to back some of that off a little

jimmmer

That's a LOT of volume of plyometric exercises.

You might want to back some of that off a little

^This.

Pick an exercise. Do low reps (say 1-3) explosively. Repeat for 5-8 sets.

ndj1979

way toooo much volume IMO ….

you should do your cardio/plyo on off days from lifting…

so something like :

Monday - chest/arms …barbell bench press, dumbbell fly, chin ups, hammer curl/arm curl, triceps push down
tuesday - ploy
wens - legs - barbell squat, dumbbell lunge, split squat, etc
thurs - cardio/abs
friday - back/shoulders - deadlift, barbell overhead press, bent over rows, etc
sat/sun - whatever you want …but try to have one 100% rest day.

BeachGingerOnTheRocks

How long have you been lifting? If you haven't been going at it very long, you may want to consider a 3 day total body routine rather than a split routine.

M/W/F - strength. Start with squats each of the 3 days, but mix it up otherwise to make M and F upper and Wed completely devoded to legs. Deadlift 1x a week, bench press at least 1 day a week, possibly 2, overhead press 1x week, croc rows, dips, pull-ups, curls, flys, leg curls, leg press, lunges, split squats, etc.


T/Th - one day rest, other plyo, pick-up b-ball, cardio, etc.

Either Sat or Sun or both can be pick-up games, hitting the heavy bag, plyo, etc.

I don't always take a day of doing absolutely nothing. Active rest is just as good as regular rest. Walking, biking, and the like.

Also, MOST IMPORTANTLY, eat at a calorie deficit and aim for some serious protein. For you, 250 grams a day wouldn't be out of the ordinary (greek yogurt, any kinds of meat, lots and lots of tilapia and chicken, protein shakes....)

Mother_Superior

What either Ginger or ndj said.

jimmmer

IMO, there's nothing wrong with the routine.

Just the high volume of plyo on day 1 and possibly the high reps of the Power Clean and Split Jerk on day 3. I personally think 5 reps in a set of PC/SJ is the max you need to do. If you are going to be really explosive, maybe 5 sets of 3 with a bit more weight (if your form can handle it) might be more the ticket.

Other than those caveats, run it and see how you go. Since you are training for something specific (Basketball) and you're not a beginner, I don't see any need to recommend a cookie cutter beginners program. Again, just my 2p.

jaymikhail69

I think I am going to remove the Power clean and Split Jerks lol