3-days upper body workout routine

[raptorstv]

I'm starting to add 3-days workout routine on top of 3-4X/week private tennis lesson. My tennis lesson is a flexible lesson as I can decide when I want to do the practice. However, I'm still confused on deciding when I should be playing tennis if my workout plan is going to look like this..

Sunday: Chest & Triceps
Monday: Cardio
Tuesday: Lats & Biceps
Wednesday: Cardio
Thursday: Shoulders & Triceps
Friday: Cardio
Saturday: N/A

Should I play tennis on the days I'm doing cardio? But won't my arms be too sore to play???

 

[FedererUberAlles]

Are you paraplegic? Train your legs

 

[maverick66]

I hope you own alot of long baggy pants.

Be a man and go squat.

 

[goober]

Unless you are playing wheelchair tennis, you should train your legs as much as your upper body.

 

[JRstriker12]

Are you paraplegic? Train your legs

I hope you own alot of long baggy pants.

Be a man and go squat.

Word! Where is the leg workout?

Also - where is the core/abs workout?

IMHO - a strong core and legs will take you farther than having Rafa-like arms or a huge bench press.

If you do a 3 day split try something like:

Day 1: Chest, Shoulders

Day 2: Back, Abs

Day 3: Legs

Another thought, you could fit in 15-30 min of interval training after each lifting session and save the other days for tennis.

You could do cardio and tennis on the same day, you just might want to do cardio in the morning and tennis in evening.

As far as soreness goes, if you just just started to lift, you may be really sore for the first few weeks or so until your body adapts. In my experience, after that point, you may be a little sore after a workout, but not sore enough to stop you from playing tennis.

 

[fuzz nation]

I'm confident that lifting and tennis can coexist once given the chance. If the weight routine is going to be brand new for you, keep it slow, light, and easy for the first week or two so that you're better off on the courts. You'll be only a little sore that way until you get more accustomed to those workouts.

Your body will only be breaking down for maybe the first three weeks, and then begin to make progress. Don't try to achieve anything right out of the gate or you may only succeed in wearing yourself down and getting injured, sick, or both. Expect to be able to mark a little significant progress somewhere beyond the two month mark.

Curious - your lifting routine focuses on triceps twice a week, but the other groups only once. In my experience, that's not so good. Unless you're getting into body building, you don't need to look for entire workouts that go after only a couple of muscle groups. As a tennis player, you need to pay specific attention to other things including your abs and lower back along with the rest of the stuff you've noted.

You'll find your way to what works well for you, but in my experience (which isn't universally applicable), I do well with a lifting routine that hits everything above my waist in one workout that I can do every third day. That means two off-days after each lifting day for ideal recovery. Three times a week, along with other stuff, is a bit much for me, especially if I'm on the courts almost every day and also trying to ride a bike 2-3 times a week.