Here’s a great training that helped LeBron James to build his muscles and enabled him to finish a great game. It’s a combination of cutting-edge trainings and traditional muscle exercises. The low level frequencies of the exercises supported the central nervous system to generate more muscle cells. Among the workouts James has done, his most favorite was the cardio workouts remains to be a simple activity of riding his bike.

For a professional body like James, here’s how he did it:

Start off with calisthenics and core movements. There are specific exercises menu to cover the entire week. Do the supersets thrice and give about 45 seconds of pause for rest before moving on to the next supersets.

Monday (Superset 1)

• Pushup – Position the body in a traditional pushup mode, setting the legs straight and the hands positioned underneath the shoulders. Keep the body rigid and bend the arms until the chest is lowered enough to reach the floor. Push back up extending the arms straight. Perform as many repetitions as you can.

• Pullup – with an overhand grip, hold a chinup bar with the hands positioned exceeding a shoulder-width distance. Hang the arms straight and pull the shoulder blades down. Pull the chest to the bar then lower it back again to the original position. Perform 10 repetitions.

Monday (Superset 2)

• Dumbbell Snatch – Bend the knees and hips back. Hold a dumbbell in one hand under the knees. Jump in one sudden movement while thrusting the weight above your head and keeping it close to the body. Repeat for 5 times for each arm.

• Cable Single-arm Row – with your left hand, hold the handle of the mid-pulley cable and pull the right arm back. Row the handle close to the torso and extending the right arm. Resist the weight when you return to the original position. Perform 10 repetitions with each arm.

Tuesday (Superset 1)

• Dumbbell Squat – stand with feet at shoulder width distance from each other. Hold the dumbbells on each hand at the sides. Arch the back naturally, bending at the hips and lowering the body reaching the thighs to get parallel to the floor. Push back up and perform 12 repetitions.

• Swiss-ball Hamstring Curl – Lying on the floor, place your ankles over a Swiss ball and the arms positioned at the sides. Lift the hips towards your body until it forms a parallel line. Squeeze the glutes and pull the ball near your butt and legs. Roll back out and perform 12 repetitions.

Tuesday (Superset 2)

• Dumbbell Stepup – hold the heavy weights onto the sides and place one foot over a bench. Push the body up until the leg with the weight is straight and the other foot is hanging over the bench. Go back to the original position. Perform 10 repetitions for each leg.

• Dumbbell Calf Raise – with your left hand, hold a dumbbell and stand on your left foot. Rest the instep of the right foot to cross the back of the left ankle. Keep balanced by holding onto something. Lift the body with your toes as high as you can. Perform 12 repetitions on one leg and another 12 for the other leg.

Thursday (Superset 1)

• Dumbbell Incline-Bench Press – With your back on an inclined bench, grab a dumbbell for each hand in an overhand grip and position them at the sides of the chest. Press the weight above the chest and lower it back to the original position. Perform 10 repetitions.

• Lat Pulldown – Sit on a lat-pulldown and with an overhand grip, hold the bar with the hands apart at an excess of shoulder width. Keep the head and back straight then pull the shoulder blades down and pull the bar near the chest. Lift the bar and perform 10 repetitions.

Thursday (Superset 2)

• Dumbbell Single-arm Overhead Press – at a standing position hold a dumbbell with the palm facing front and at shoulder level. Press the weight straight up and lower it gently. Perform 6 to 8 repetitions then proceed with the other arm.

• Dumbbell Single-arm Row – With your right hand, hold the dumbbell extending the arms straight. Put your left hand and knee over a bench. Pull the dumbbell up and back using the force from your upper back muscles. Pause with this position and lower the weight gently. Perform 10 repetitions for both sides.

Friday (Superset 1)

• Single-leg Squat – standing on a bench, place the arms forward and bend the right ankles to keep the toes pointed up. Keep the torso in an upright position and bend the left knee while lowering the body. The right heel should touch the floor before starting to push back up. Repeat this set for five times for each leg.

• Single-leg Swiss-ball Leg Curl – similar with Swiss-ball hamstring curl but for this set you would only be using one leg. Raise your left leg and bend the knees near the chest. Pull the ball towards the butt using your right leg and push it back. Perform 10 repetitions for each leg.

Friday (Superset 2)

• Dumbbell Side Lunge – at a standing position, hold the dumbbells at the sides. Take a wide step with your left leg towards the left side. Bend the left knee and push the hips back until the left thigh is parallel to the floor. Go back to the original position and perform for 10 times and another for the other direction.

• Unstable Jump Rope – perform jumping rope for 45 seconds on a soft surface or preferable a stretching matt.