Need help with lifting/training

[madhops22]

Hey everyone,
I'm a basketball player and need to get in serious shape for the summer (lots of 3-on-3 tournaments). I have been hitting the weights at home (dumbells and curl bar) for the last 3 weeks, but I need some expert guidance on my weekly routine.
First I'll tell you where I am now, and my goals for the summer.

NOW - 5'11/193lbs/soft body, not ripped by any means/ 24 years old.
SUMMER - 180lbs/hard/need to gain strength more than mass, but I do need a little mass added/my vertical jump must improve by 6-8 inches (will that happen if I gain strength in my legs and lose wieght?).

Work-out Routine NOW:
Monday - BICEPS, standing curls (20lbs/arm), hammer curls (20lbs/arm), reverse curls with curl bar for forarms/biceps. EACH EXCERCISE I DO 3 SETS.
SHOULDERS, I do side lateral raises(10lbs)/and pull-ups with the curl bar (40lbs)
ABS - a variety of different crunches (6 different positions x 25 reps)
LEGS - Squats without weight, Calves (skip rope for 20 mins)
CARDIO - 20 mins of skipping rope and 15 mins of jogging
Tuesday- TRICEPS, Dumbell extensions (over head) 30lbs, dips on my chair 15
CHEST, pushups (dont have a bench...really sucks)
BACK, Deadlifts (50lbs), leaning over rows with curl-bar 50lbs
LEGS, lunges without weights
CARDIO, 30 mins of jogging
Wednesday - day off
Thursday - repeat Monday
Friday - repeat Tuesday
Sat - day off
Sun - day off

Supplements:
1 multivitamin
3 tablespoons of flax seed oil
2 protein shakes a day ISO-WHEY 40 grams of protein a shake...the rest i get through food.
Should I add a fat burner? I dont want to add creatine yet because I'm trying to shred fat.

______________________
So that's the routine, sorry if it was a long post but I thought I would give you as much info as I could. Could you guys help mould my workout to something that would help me reach my goals. Any help would be appreciated!

thanks in advance,

Madhops

 

[concert22]

Monday -BACK AND BICEPS

Back-Deadlifts 4 sets, Bent rows 3sets
Biceps-pick two excersises 3 sets
ABS - a variety of different crunches (6 different positions x 25 reps)
CARDIO - 20 mins of skipping rope and 15 mins of jogging

Tuesday- off

Wednesday - Leg day Cardio

Thursday - off

Friday - CHEST TRI SHOULDERS
CHEST- no bench? cool then just do variations on pushups (diamonds etc.)
TRI- stay same
SHOULDERS- ez curl bar presses 4sets db shrugs 3sets and maybe some db raises 2 sets

Sat - Legs and cardio
Sun - day off

stay simple, more trainging doesnt always get you harder or ripped faster its the cardio and diet.

 

[Big Jroy]

Here are 2 of my routines and they have worked awesome so far.. hoe this helps

My previous schedule ( I rotate schedules every 3 months)

Mon.
Chest-
Bench Press
180lbs x1 set of 15
220lbs x3 sets of 8
240lbs x1 set of 6

Flys - Machine
160lbs x4 sets of 10

Tricep -
Skull Crushers (inner head)
80lbs x3 sets of 10

Rope pushdown (outter head)
120lbs x3 sets of 8

Traps
Standing shruggs
200lbs x3sets of 12


Dips wieghted (35lb plate)
3 sets of 12


Tue.
Bicep-
Concentration Curls
55lbs x 4 sets of 10

Lats-
Lat Pulldowns
170lbs x 4 sets of 10

Back-
Seated Rows
220lbs x 2 sets of 8

One arm bent over bumbell rows
80lbs x 3 sets of 10

Shoulders-
Standing flys (outer deltoid)
35lbs x 3 sets of 12
40lbs x 1 set of 8

Military Press ( frontal deltoid)
160lbs x 4 sets of 12

Seated reverse flys (rear deltoid)
120lbs x 3 sets of 12


Wed.
Abs-
Crunches
3 sets of 30

Incline situps
3 sets of 20

Legs-
Standing Calf raises

One legged whlie holding 45lb dumbell
3 sets of 12

Quadracep
Extension w/ machine
220lbs x 4 sets of 10

Squats
190lbs x 4 sets of 8

Hamstring
Straight leg Dead Lift

Forearms
Wrist curls
Hammer curls


Thur.
Repeat Monday


Fri.
Repeat Tuesday


Sat.
Repeat Wednesday



Sun.

DAY OFF
-----------------------------------

My current schedule:

Mon. chest:
FB 1 warm up set 15 reps
4 sets of 12-6 reps
Incline B or Decline B
4 sets of 10-6 reps
Flat flies
4 sets 10-8 reps

Tues. Bi's and Tri's
BB curls 1 warm up set
4 sets of 10-8 reps
preacher curls
4 sets 10-8 reps
or
alt curls
4 sets of 10-8 reps

skull crushers super w/close grip press
4 sets of 12-8 reps

push downs
3 sets of 10-8 reps
or
kickbacks or one arms
3 sets of 12-8 reps

wed. legs
Leg press,squat or hack squat
1 warm up 15 reps
4 sets of 12-10 reps
extentions
4 sets of 12-10 reps
straight leg dead lifts
4 sets of 12-10 reps
or
leg curls
3 sets of 10 reps
calf raises on leg press
4 sets of 12-10 reps

seated calf raises or standing calf raises
3 sets of 10 reps with

thurs. shoulders
db or bb press
1 warm up 15 reps
3 sets of 10-8
1 set of 10-8
side raises
4 sets of 10 reps
bent over raises
3 set of 10 reps
or
upright rows
4 sets of 10 reps
shrugs
4 sets of 12-10 reps

fri back
BB rows or db rows
1 warm up of 15 reps
4 sets of 10
pulldowns
4 sets of 10-6 reps
close grip pulldowns
4 sets of 10-8 reps
or
one arm cable rows
3 sets of 10

 

[bignate73]

I dont want to add creatine yet because I'm trying to shred fat.

creatine has nothing to do with your bodyfat loss, if anything it will help you maintain muscle.

 

[b fold the truth]

You need to use weights. You should be doing light full squats, deadlifts, cleans, overhead presses, and barbell rows.

What position do you play?

I can help you...email if you want help.

B True