SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY 1 Cardio
Jogging 60-90mins
Basketball
90-120mins Perform warm-up and cool-down exercises illustrated above
2 Gym
Perform warm-up exercises illustrated above 10 push-ups (3sets) 10 bench press (3sets) 10 dumbbell flyover (3sets) 10 dumbbell pullover (3sets) 10 overhead triceps extensions (3sets) 10 seated dumbbell extension (3sets) Perform cool-down exercises illustrated above
3 Rest day
4 Gym/Home
Perform warm-up exercises illustrated above 10 step-ups on a bench (3sets) 10 lunges (3sets) 10 calf raises (3sets) 10 squat jumps (3sets) 1 minute wall sit 1 minute plank Perform cool-down exercises illustrated above
5 Rest day
6 Gym
Perform warm-up exercises illustrated above 10 t-bar row (3sets) 10 seated cable row (3sets) 10 dumbbell shrug (3sets) 10 shoulder press (3sets) 10 upright row (3sets) 10 bicep curls (3sets) Perform cool-down exercises illustrated above
7 Rest day
8 Cardio
Biking 60-90mins
Basketball
90-120mins
Perform warm-up and cool-down exercises illustrated above
9 Gym
Perform warm-up exercises illustrated above 10 push-ups (3sets) 10 bench press (3sets) 10 dumbbell flyover (3sets) 10 dumbbell pullover (3sets) 10 overhead triceps extensions (3sets) 10 seated dumbbell extension (3sets) Perform cool-down exercises illustrated above
10 Rest day
11 Gym/Home
Perform warm-up exercises illustrated above 10 step-ups on a bench (3sets) 10 lunges (3sets) 10 calf raises (3sets) 10 squat jumps (3sets) 1 minute wall sit 1 minute plank Perform cool-down exercises illustrated above
12 Rest day
13 Gym
Perform warm-up exercises illustrated above 10 t-bar row (3sets) 10 seated cable row (3sets) 10 dumbbell shrug (3sets) 10 shoulder press (3sets) 10 upright row (3sets) 10 bicep curls (3sets) Perform cool-down exercises illustrated above
14 Rest day
15 Cardio
Jogging 60-90mins
Basketball
90-120mins
Perform warm-up and cool-down exercises illustrated above
16 Gym
Perform warm-up exercises illustrated above
17 Rest day
18 Gym/Home
Perform warm-up exercises illustrated above
19 Rest day
20 Gym
Perform warm-up exercises illustrated above
21 Rest day
22 Cardio
Biking 60-90mins
10 push-ups (3sets) 10 bench press (3sets) 10 dumbbell flyover (3sets) 10 dumbbell pullover (3sets) 10 overhead triceps extensions (3sets) 10 seated dumbbell extension (3sets) Perform cool-down exercises illustrated above
10 step-ups on a bench (3sets) 10 lunges (3sets) 10 calf raises (3sets) 10 squat jumps (3sets) 1 minute wall sit 1 minute plank Perform cool-down exercises illustrated above
10 t-bar row (3sets) 10 seated cable row (3sets) 10 dumbbell shrug (3sets) 10 shoulder press (3sets) 10 upright row (3sets) 10 bicep curls (3sets) Perform cool-down exercises illustrated above
Basketball
90-120mins
Perform warm-up and cool-down exercises illustrated above
23 Gym
Perform warm-up exercises illustrated above 10 push-ups (4sets) 10 bench press (4sets) 10 dumbbell flyover (4sets) 10 dumbbell pullover (4sets) 10 overhead triceps extensions (4sets) 10 seated dumbbell extension (4sets) Perform cool-down exercises illustrated above
24 Rest day
25 Gym/Home
Perform warm-up exercises illustrated above 10 step-ups on a bench (4sets) 10 lunges (4sets) 10 calf raises (4sets) 10 squat jumps (4sets) 1 minute wall sit 1 minute plank Perform cool-down exercises illustrated above
26 Rest day
27 Gym
Perform warm-up exercises illustrated above 10 t-bar row (4sets) 10 seated cable row (4sets) 10 dumbbell shrug (4sets) 10 shoulder press (4sets) 10 upright row (4sets) 10 bicep curls (4sets) Perform cool-down exercises illustrated above
28 Rest day
29 Cardio
Jogging 60-90mins
Basketball
90-120mins
Perform warm-up and cool-down exercises illustrated above
30 Gym
Perform warm-up exercises illustrated above 10 push-ups (4sets) 10 bench press (4sets) 10 dumbbell flyover (4sets) 10 dumbbell pullover (4sets) 10 overhead triceps extensions (4sets) 10 seated dumbbell extension (4sets) Perform cool-down exercises illustrated above
31 Rest day
