Upperbody Armour
4Athletes basketball
Basketball🇺🇸
Our 4-week upperbody program is only for braveheart players. It's for those Athletes who want to become unstoppable and dominate the game. We'll help you develop strength, power, and endurance necessary to absorb the contacts, put pressure on your opponents, grab rebounds with authority, and fill the shirt looking great on camera!
The program is splitted in 4 workout sessions:
• Day 1 - Big Bench Monday: your chest and your triceps will be electrified
• Day 2 - Strong Back Tuesday: bigger back to show your name on the jersey
• Day 3 - Cannonball Thursday: your post up game will thanks
• Day 4 - Big Pump Friday: ask for a bigger t-shirt
Each workout in planned methodically to maximize training adaptations. The use of scientifically proven performance principles will keep you safe and maximize your results.
🇮🇹
Il nostro programma di 4 settimane per l'upperbody non è per i deboli di cuore! È per quegli Atleti che vogliono diventare infermabili e dominare il gioco. Ti aiuteremo a sviluppare forza, potenza e struttura necessaria per assorbire i contatti, mettere pressione ai tuoi avversari, catturare rimbalzi con autorità , e riempire la canotta per risaltare nelle foto!
Il programma è diviso in 4 allenamenti:
• Day 1 - Big Bench Monday: il tuo petto ed i tuoi tricipiti saranno elettrizzati
• Day 2 - Strong Back Tuesday: una schiena più grossa per mostrare meglio il tuo nome sulla divisa
• Day 3 - Cannonball Thursday: il tuo gioco in post ringrazierÃ
• Day 4 - Big Pump Friday: chiedi una taglia più grande
Ogni allenamento è pianificato metodicamente per massimizzare gli adattamenti. L'utilizzo di principi scientifici dell'allenamento ti terrà al sicuro e permetterà di massimizzare i tuoi risultati.
A
Bench Press
5 x 5 @ 80 %
B1
One-Arm DB Bench Press
4 x 6
B2
TRX Chest Fly
4 x 8
C1
Push-Up
4 x 15
C2
Tricep Pushdown
4 x 20
A
Snatch Grip Deadlift
4 x 5
B
Chin-Up
5, 5, 5, MAX
C1
Chest-Supported DB Row
8, 8, 6, 6
C2
DB Bench Pull-over
4 x 10
D1
Barbell Shrug
3 x 10
D2
EZ Bar Curl
3 x 21
A
Overhead Press
4 x 8
B1
Kneeling Landmine Press
4 x 6
B2
Rear Delt Flyes
4 x 10
C1
Plate Front Raise
3 x 10
C2
DB Lateral Raise
3 x 10
C3
Bicep Curl to Shoulder Press
3 x 8
A1
Bench Press
20, 20, 15, 15, 10, 10
A2
Bent Over Row
10, 10, 15, 15, 20, 20
B1
DB Shoulder Press
3 x 8
B2
Band Face Pull
3 x 12
C1
Diamond Push-Up
3 x 10
C2
TRX Row
3 x 10
D1
DB Tricep Extension
3 x 15
D2
Hammer Curl
3 x 15
Jacopo Mulinacci
Co-Founder of 4Athletes basketball, which aim to support pro basketball players to reach their best potential. Head Strength & Conditioning Coach at Pallacanestro Forlì 2.015 (Italian second division). +10years experience in professional basketball and youth athletes development programs. His experience includes working with Olympic's athletes and former NBA players.
Daniele Missarelli
Daniele is Co-Founder of 4Athletes basketball and Head Strength & Conditioning Coach at APU Udine (Italian second division). +10years experience in professional basketball. In his career has coached top Italian league, National teams and former NBA players. Curious about every kind of training method, you can find him bending knees under a heavy barbell or attending a yoga class on a green field.
