5 WEEK PROGRAM

Pre Testing

Monday- Chest day: Chest press 3 sets of 12 reps (40LB) 
Tuesday- Back day: Lat pull-down 3 sets of 10 reps(55LB)
Wednesday- Shoulders and abs: Shoulder press 3 sets of 12 reps (40LB) (45LB) 40 crunches
Thursday- Legs: Squats 3 sets of 10 reps
Friday- Cardio: 1 hour of basketball/20 minuets of stairmaster
Sat/Sun- Rest days

WEEK 1 (High intensity)

Monday- Chest day: Chest press 4 sets of 15 reps (30LB) 
Tuesday- Back day: Lat pull-down 4 sets of 15 reps(45LB)
Wednesday- Shoulders and abs: Shoulder press 3 sets of 15 reps (40LB) (45LB)/ 50 crunches 
Thursday- Legs: Squats 4 sets of 12 reps
Friday- Cardio: 1 hour of basketball/20 minuets of stairmaster/ 10 min sprint
Sat/Sun- Rest days

WEEK 2 ( High weight/ low reps)

Monday- Chest day: Chest press 3 sets of 8 reps (45LB) 
Tuesday- Back day: Lat pull-down 3 sets of 8 reps(65LB)
Wednesday- Shoulders and abs: Shoulder press 3 sets of 8 reps (50LB) 50 crunches 
Thursday- Legs: Squats 5 sets of 8 reps
Friday- Cardio: 1 hour of basketball/25 minuets of stairmaster/ 10 min sprint
Sat/Sun- Rest days

WEEK 3 (Drop Sets)

Monday- Chest day: Chest press 3 sets of 10 reps (45) (40) (30LB) 
Tuesday- Back day: Lat pull-down 3 sets of 10reps (40) (45LB)
Wednesday- Shoulders and abs: Shoulder press 3 sets of 15 reps (50LB) (40LB)/ 50 crunches 
Thursday- Legs: Squats 4 sets of 10 reps
Friday- Cardio: 1 hour of basketball/20 minuets of stairmaster/ 10 min sprint
Sat/Sun- Rest days

WEEK 4 (High intensity)

Monday- Chest day: Chest press 4 sets of 15 reps (30LB) 
Tuesday- Back day: Lat pull-down 4 sets of 15 reps(45LB)
Wednesday- Shoulders and abs: Shoulder press 3 sets of 15 reps (40LB) (45LB)/ 50 crunches 
Thursday- Legs: Squats 4 sets of 12 reps
Friday- Cardio: 1 hour of basketball/20 minuets of stairmaster/ 10 min sprint
Sat/Sun- Rest days

WEEK 5 ( High Weight/low reps)

Monday- Chest day: Chest press 3 sets of 10 reps (45LB) 
Tuesday- Back day: Lat pull-down 3 sets of 10 reps(60LB)
Wednesday- Shoulders and abs: Shoulder press 3 sets of 10 reps (45LB)/ 60 crunches 
Thursday- Legs: Squats 4 sets of 12 reps
Friday-Cardio: 1 hour of basketball/25 minuets of stair-master/ 10 min sprint
Sat/Sun- Rest days

POST TEST
Monday- Chest day: Chest press 3 sets of 10 reps (50LB) 
Tuesday- Back day: Lat pull-down 3 sets of 10 reps(60LB)
Wednesday- Shoulders and abs: Shoulder press 3 sets of 10 reps (50LB)/ 60 crunches 
Thursday- Legs: Squats 4 sets of 15 reps
Friday-Cardio: 1 hour of basketball/30 minuets of stair-master/ 10 min sprint
Sat/Sun- Rest days