They train 2-3 times a week.

• training is always starts with a 20 minute cardio in 40-50% HR.
  
• Followed by a 15 minute streching

All of their workout is 3sets of 12 reps (Hi-rep/light weight)

Chest

• Incline machine press
  
• Barbell press
  
• decline smith machine press
  
• cable crossover

shoulders:

• smithmachine press
  
• DB lateral raise
  
• Bent over lateral raise
  
• Front raise

Back:

• Chin-ups


• seated row


• machine low row (hammer strength / cybex) or T-Bar Row


• deadlift


• shrugs

legs:

• I dont know why but they always do the leg press first
  
• Squats
  
• leg extension
  
• leg curl
  
• standing calf raises / standing calfraises using smithmachine

Arms:

• EZ bar Bicep curl
  
• preacher curl
  
• concentration curl
  
• lying tricep extension
  
• narrow grip press
  
• cable pushdown / kickback

Always after the exercise

• cooldown
  
• streching
  
• putting ice on the exercised muscle to prevent sore.

When theyre not in the gym, they run around the court doing drills by their coach. (its a different story there because I cant ask them anymore)

Hope this helps.

quote:

---

Originally posted by: koykoy
" That's to prepare the knee first for the more knee-taxing squats.... :)    "

---

If they were to prepare the knees they shoud do a leg extension at high reps rather than pressing it which strains the knees more.

quote:

---

Originally posted by: koykoy
"i dunno but its always what the trainer says... don't do squats first...  

---

Hahaha! You're trainer is teaching you wrong. From this thread that i read the leg extension is the best warmup for the knees and the squats should be the 1st on the leg exercise. From what I saw in the San Miguel basketball team is this: (I saw it 2 years ago)

• 20 min cardio
  
• Squat
  
• leg press
  
• leg extension
  
• leg curl
  
• standing calfraises using smithmachine

They perform it light weight / high reps. Nohting more.

Hey dude, no offense. I just want people to know the right thing to do.