Shaquille O’Neal “Shaq” Basketball workout

Height 7 ft 1 in (2.16 m)
Weight 325 lb (147 kg)
Born March 6, 1972
Nationality American
Draft 1st overall, 1992

 

Shaq barball curl

Shaquille O’Neal or simply “Shaq”, is an American professional basketball player(NBA) and regarded as one of the most dominant players in Basketball history. To maintain his dominance on the court, these are a few weightlifting exercises he preformed.

 

EXERCISES BODY PART

Legs

SETS & REPS

Leg Press

2 warm-up sets of 20-15 reps,
then 3 sets of 12-6 reps

Step-Ups

3 sets, 8-10 reps

One-Legged Press

3 sets, 8 reps

Calves


Seated calf-raise

3 sets, 12 reps

Leg press calf-raise

3 sets, 12 reps

Standing calf-raise

3 sets, 12 reps

Chest


Dumbbell bench press

3 sets, 6-12 reps

Dumbbell incline press

3 sets, 6-12 reps

Dumbbell flyes

3 sets, 6-12 reps

Lats


Cable pull-downs

3 sets, 6-12 reps

Dumbbell or machine rows

3 sets, 6-12 reps

Pull-ups

3 sets, 6-12 reps

Biceps


Barbell curls

3 sets, 6-12 reps

Dumbbell curls

3 sets, 6-12 reps

Triceps


Triceps cable push-downs

3 sets, 6-12 reps

Lying triceps extensions

3 sets, 6-12 reps

Machine dips

3 sets, 6-12 reps

Delts


Dumbbell military press

3 sets, 6-12 reps