Upperbody Armour
4Athletes basketball
BasketballOur 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 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.
A
Bench Press
5 x 5 @ 80 %
B1
1DB Incline Bench Press
4 x 6
B2
Incline Chest Fly
4 x 8
C1
Push Up
4 x 15
C2
Triceps Pushdown
4 x 20
A
Snatch Grip Deadlift
4 x 5
B
Chin Up
5, 5, 5, MAX
C1
2DB Incline Bench Row
8, 8, 6, 6
C2
Pullover Dead Bug
4 x 10
D1
BB Shrug
3 x 10
D2
EZ Bar Curl
3 x 21
A
Overhead Press
4 x 8
B1
HK Landmine Press
4 x 6
B2
Rear Delt Flyes
4 x 10
C1
Plate Frontal Raises
3 x 10
C2
2DB Lateral Raises
3 x 10
C3
2DB Curl & Press
3 x 8
A1
Bench Press
20, 20, 15, 15, 10, 10
A2
BB Bent-Over Row
10, 10, 15, 15, 20, 20
B1
2DB Shoulder Press
3 x 8
B2
Band Face Pull
3 x 12
C1
Narrow Push Up
3 x 10
C2
TRX Row
3 x 10
D1
DB French Press
3 x 15
D2
Hammer Curls
3 x 15
Daniele Missarelli
Daniele is Co-Founder of 4Athletes basketball and Head Strength & Conditioning Coach at APU Udine (Italian first 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.
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.
