Check this out please... Wrokout routine...

[VamosStitchy626]

Summer Routine
Goals:
Lose body fat
My abs should be showing
Should be really muscular
Get faster

Workout done on Bowflex:

Sets x Reps

Monday
Bench Press 3x8
Chest Fly 3x8
Pulldowns 3x8
Seated Rows 3x8
Reverse Ab Crunch 1x12
Ab Wheel to failure

Wednesday
Squats 3xFailure
Leg Extension 3x10
Leg Curl 3x10
Calf Raises 3xFailure
Seated Hip Abduction 3x8
Trunk Rotation 1x12
Ab Wheel to failure

Friday
French Press 3x8
Bicep Curl 3x8
Wrist Curl 3x8
Shoulder Press 3x8
Rear Deltoid Rows 3x8
Twisting Crunch 1x12
Ab Wheel to failure

I can replace all the ab work with dumbell work and stability ball if you have suggestions...

Tennis everyday for at least 3 hours
Every Saturday running 5k
Monday-Wednesday-Friday doing interval training for how many miles you tell me
ex: Sprint 10 seconds, jog 30 seconds
Tuesday-Thursday doing sprint work and plyometrics (hekp with this)

Jump Rope Everyday probably before or after tennis doing as fast as I can for 1 minute 10 times

Please help me with this, and if you can reply by tonight I can start tomorrow! Thanks!

 

[Leon]

Summer Routine
Goals:
Lose body fat
My abs should be showing
Should be really muscular
Get faster

Workout done on Bowflex:

Sets x Reps

Monday
Bench Press 3x8
Chest Fly 3x8
Pulldowns 3x8
Seated Rows 3x8
Reverse Ab Crunch 1x12
Ab Wheel to failure

Wednesday
Squats 3xFailure
Leg Extension 3x10
Leg Curl 3x10
Calf Raises 3xFailure
Seated Hip Abduction 3x8
Trunk Rotation 1x12
Ab Wheel to failure

Friday
French Press 3x8
Bicep Curl 3x8
Wrist Curl 3x8
Shoulder Press 3x8
Rear Deltoid Rows 3x8
Twisting Crunch 1x12
Ab Wheel to failure

I can replace all the ab work with dumbell work and stability ball if you have suggestions...

Tennis everyday for at least 3 hours
Every Saturday running 5k
Monday-Wednesday-Friday doing interval training for how many miles you tell me
ex: Sprint 10 seconds, jog 30 seconds
Tuesday-Thursday doing sprint work and plyometrics (hekp with this)

Jump Rope Everyday probably before or after tennis doing as fast as I can for 1 minute 10 times

Please help me with this, and if you can reply by tonight I can start tomorrow! Thanks!

Let's see...
Monday :
2 chest exercises
2 backs (lower part)
2 abs

Wednesday:
5 legs exercises
1 abs
1 core

Fri:
1 triceps
1 biceps
1 wrist
2 shoulder
2 abs

I don't think it's a good program. Not enough back or chest nor hamstring (the big muscles).

Here is my version:

Monday:
Every exercises is three sets + one warm up set
ABS (pick one, use as worm up - first to do)
Back:
Deadlifts
Chin ups
Bent-over barbell rows

Biceps:
Barbell curls

Wednesday:
Every exercises is three sets + one warm up set
ABS (pick one, use as worm up)

Chest:
Bench Press (middle chest)
Incline dumbbell presses (upper chest)
Decline dumbbell presses (lower chest)

Shoulders:
Military press (light weight)

Triceps (pick one)

Friday:
ABS (pick one, use as worm up)

Legs:
Squats
Barbell/ dumbbell lunges
Leg Extensions
Good morning or back extensions (light weight)

Credit for this workout goes to CrazyScheiner, I just modified it a bit.

If you play tennis every day, forget about cardio, or you will be dead after a week of such a practice.

If you do cardio, no tennis at the same day. So you can do cardio on Monday, I personally like to run outdoor 5-7 miles, while sprinting every 0.5 mile , so I have about 10 sprints. This way you work on your stamina + your burst speed.

Rope jumping is a great worm up exercise before tennis, do it for 5-7 min before you play tennis and you got it covered.

One day off - IS A MUST, or you won't be able to stick to the program.
Make sure you have enough sleep, at least 8 hours.
If you find your self constantly tired, cut on tennis, and don't kill your self in gym, go with a bit lighter weight (work for 85%, not 100%).

And since Marius_Hancu didn't get to this thread yet , let me tell you, use search, there are billions threads about it.

 

[Ultra Magnus]

Summer Routine
Goals:
Lose body fat
My abs should be showing
Should be really muscular
Get faster

Workout done on Bowflex:

Sets x Reps

Monday
Bench Press 3x8
Chest Fly 3x8
Pulldowns 3x8
Seated Rows 3x8
Reverse Ab Crunch 1x12
Ab Wheel to failure

Wednesday
Squats 3xFailure
Leg Extension 3x10
Leg Curl 3x10
Calf Raises 3xFailure
Seated Hip Abduction 3x8
Trunk Rotation 1x12
Ab Wheel to failure

Friday
French Press 3x8
Bicep Curl 3x8
Wrist Curl 3x8
Shoulder Press 3x8
Rear Deltoid Rows 3x8
Twisting Crunch 1x12
Ab Wheel to failure

Not a big fan of mixing push (chest/shoulder/tri) and pull (back/biceps) muscle groups. Mixing it up is good when you don't have time but you seem to be very scheduled (Mon/Wed/Fri) ... try push muscles Monday, Legs Wednesday and pull muscles on Friday. This way you give your muscle more time to rest resulting in more muscle development which will lead to lower fat.

 

[VamosStitchy626]

OK, judging bby yalls advice, which I am thankful for, here it is now...

Monday
Reverse Ab Crunch 1x12
Bent Over Barbell Rows 3x8
Pulldowns(Don't have pull-up bar) 3x8
Seated Rows(Dont have deadlift equipment) 3x8
Barbell Curls 3x8

At night: Ab Wheel to failure 3 times

Wednesday
Trunk Rotation 1x12
Squats 3xFailure
Leg Extension 3x10
Leg Curl 3x10
Dumbell Lunge 3x10

At night do 3x Failure on ab wheel

Friday
Obligue Twist Crunch 1x12
Bnch Press 3x8
Incline Bench Press 3x8
Decline Bench Press 3x8
Shoulder Press 3x8-10
French Press 3x8

At night do ab wheel 3xfailure

Tennis Everyday
Monday-Wednesday-Friday do interval sprint-jog for 4 miles
Tuesday-Thursday do sprints and plyometrics(lower body)
Saturday- Run 4 miles(prepare for cross country in the fall)

Jump Rope everyday

 

[Leon]

...

Seated Rows(Dont have deadlift equipment) 3x8

What do you mean you have no deadlift equipment? All you need is a barbell, make a search online. You can even do it with dumbell, which I've personally never tried.

 

[Leon]

OK, judging bby yalls advice, which I am thankful for, here it is now...

Monday
Reverse Ab Crunch 1x12
Bent Over Barbell Rows 3x8
Pulldowns(Don't have pull-up bar) 3x8
Seated Rows(Dont have deadlift equipment) 3x8
Barbell Curls 3x8

At night: Ab Wheel to failure 3 times

Don't give up on dead lifts, it's one of the most effective exercises, it work virtually 98% of you body muscles. You can do it with dumbbells or barbell, there is no need for any special equipment.

Pulldowns + Seated Rows, work virtually on the same group of muscles, doesn't make sense to me. I would keep pulldowns, but substitute the seated rows, yes, you guessed right with deadlifts .

Don't forget to do a worm up set, even half a set, with a light weight. I won't recommend to do abs at night, live them alone. By working on your back muscles you also work on your abs, they are stabilizing muscles, so let them rest.

Wednesday
Trunk Rotation 1x12
Squats 3xFailure
Leg Extension 3x10
Leg Curl 3x10
Dumbell Lunge 3x10

At night do 3x Failure on ab wheel

Through off the leg extension, it's too much stress on your knees, too many exercises + tennis = knee problems. Plus since you already play tennis, you can work you legs a little bit less. More is not equal better.
Don't do squats to failure, or you want to kill your self? It's very dangerous exercise, if you do it to fatigue, you might loose you balance and fail.

I'll go through the rest, tonight, sorry have to go.

 

[VamosStitchy626]

Revision:Again

Monday
Trunk Rotation 2x12
Bent Over Barbell Rows 3x8
Pulldowns 3x8
Back Extension 3x8
Bicep Curls 3x8


Wednesday
Oblique Twist Crunch 2x12
Leg Press 3x8
Leg Extension 3x8
Leg Curl 3x8
Calf Raise 3xAlmost Failure

3x Failure on ab wheel

Friday
Obligue Twist Crunch 2x12
Bench Press 3x8
Incline Bench Press 3x8
Decline Bench Press 3x8
Shoulder Press 3x8-10
French Press 3x8

Ab wheel 3xfailure

Tennis Everyday
Tuesday-Thursday-Saturday Sprinting Variations

Bowflex doesn't have some excersices and I don't have enough free weights to do deadlifts, so I need a substitute for them.

 

[VamosStitchy626]

Can someone please reply? lol

Pity bump

 

[Leon]

Not me, you did it again, you lost all the "good" exercises.This is bad plan, imho.

Good luck

 

[VamosStitchy626]

all is missing is deadlifts and squats, neither which i have enough weight to mke effective. wat else?