Hey baller1950, depending on whether you want to work out at home or a gym the exercises may vary.
Assuming you’re starting out at home with the dumbells, I remember doing the following exercises to increase strength in my basketball routine. By the way, don’t mind what people say about lunges and dumbbell squats being on the fairy side of life, if they’ve ever tried them they’d know they are tough to do.
To avoid injury as a young guy, always aim to get your posture and technique down first. It’s much harder to use a light weight with correct technique than it is to lift heavier weights at poor technique. Get your posture and technique down now, and you’ll make great gains.
Always go for compound movements which involve more than one muscle. Isolated exercises will build a targeted muscle and are recommended only after you complete compound movements.
Basketball has to do with a lot of leg strength, pivoting movement, changes in direction, bicep strength for bringing down those rebounds, and chest and tricep strength for passing those bounce passes through the open spaces faster than you can say your name.
Try some of the following exercises but remember don’t try to complete all of them and overtrain your body. After a few weeks or so you can vary the exercises.Aaim to complete three or four exercises at two to three sets on the afternoons or mornings you train.
An example:
**Few exercises from chest and triceps on one morning or an afternoon.
Rest
**Few exercises from legs and couple for shoulders on one morning or afternoon.
Rest
**Few exercises from back and biceps on another day.
Rest
Training day 1 - Chest and triceps - (select a few exercises only)
#Dumbell bench press: 10-12 reps x 2 sets
#Weighted push-ups: As many as you can do
#Close hands push-ups: Push-ups with hands close together - as many as you can do
#(Isolated movement) Tricep extensions either single or both arms: 8-10 reps x 1 set
#Bench military dips: Keep the natural curve of your back. Push out as many as you can.
http://www.health24.com/images/site/fitness/exercises/arms/Bench_Dip_1.gif
http://www.health24.com/images/site/fitness/exercises/arms/Bench_Dip_2.gif
http://www.health24.com/images/site/fitness/exercises/arms/Bench_Dip_3.gif
Training day 2 - legs and shoulders (select a few exercises from each only)
Legs
#Lunges: 12-15 reps x 2 sets
(Don’t allow your knee to go past your front foot, which places pressure on your ankle. You want to feel the burn in your front thigh (quad). No rounded back, make sure you keep the natural curve of your back as well.)
#Dumbbell lunges: 10-12 reps x 2 sets
#Step forward and step behind dumbbell lunge: 6-8 reps x 2 sets
#Dumbell squats: 8-10 reps x 2 sets
#Dumbell step ups: 12-15 reps
#Dumbell single leg squat: 6-8 reps x 1 set
(the link is using barbell, just replace with dumbells)
Shoulders
#Shoulder press: Best recommended after you build up more strength in the shoulders - can lead to injury otherwise
#(Isolated) Dumbell front raise: 8-10 reps x 3 sets
#Lateral raises: (remember, keep the natural curve in your back at all times, even when leaning forward on this one.
Training day 3 - Back and biceps - (select a few exercises only)
#Dumbell bent over row: 8-10 reps x 2 sets
#Chin ups (use underhand grip - like someone pouring water into your hand, to build your biceps and back muscles): As many as you can do
#(Isolated) Bicep curls: 8-10 reps x 2 sets
Remember, always start lightly. You’re a young person, you want to be strong and injury free for many years to come.