30 week Full work out (guard)

by Connor Johnstone
(maryborough, Queensland, Australia)

Monday, Wednesday, Friday=

Weeks 1,3,5,7,9,11,13,15,17,19,21,23,25,27,29

4 sets of 12 bicep curls
4 sets of 12 tricep raises
4 sets of 12 chin ups
4 sets of 12 bench press
4 sets of 45 seconds side planks (both sides)
4 sets of 1 min planks

Weeks 2,4,6,8,10,12,14,16,18,20,22,24,26,28,30

4 sets of 1 min mountain climbers
4 sets of 60 sit ups
4 sets of 30 push ups
4 sets of 15 finger tip push ups
4 sets of 15 deltoid raises

Tuseday, Thursday, Saturday=

Weeks 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30

3 suicides
1 hr mid range shooting
15 minutes layups
10 minutes 3 point shooting
4 sets of 15 calf raises (weighted)
4 sets of 15 jump squats (weighted)
1 hr 30 mins free throw shooting
4 laps dribbling right and left handed