Critique my workout (if you want to)

[Gram Parsons]

Here goes...
3 gym sessions per week on no specific days, but never more than 2 days on the trot.

Warm up before each session is 15 min jog, or 1250 meters on the row machine.

I enjoy free weights much more than machines, so any alternatives are greatfully recieved to the machines.

Target: Muscle gain, plus I like excersises that require a lot of stabalizer muscles (e.g. dumbell bench as opposed to Smith machine bench) so i'm stronger and less injury prone on court.

Day 1 Shoulders + Back
Each set progressivly heavier unless stated

Dumbell (seated) Shoulder press - 2 sets 12 reps 1 set 10 reps
Dumbell Front Raise - 3 x 12 reps.
Dumbell Upright Row - 3 x 12 reps.
Dumbell Lateral Raise - 3 x 12 reps
Pullups (assisted) 3 x 10 reps
Seated (compound) Row Machine - 3 x 12 reps
Pullovers with single dumbell - 3 X 12 reps
Lat pulldown machine - 3 x 12 reps.
Core work, dorsal raises, crunches, oblique work (dumbell side bends)

Day 2 Legs
Each set progressivly heavier unless stated

Barbell squat 2 x 12 reps same weight
Single leg squat, no weight. 2 x 12 reps on each leg. May incorporate Med ball as I get better at this.
Leg Press machine 3 x 12 reps
Barbell or dumbell lunges 3 x 12 reps (same weight)
Single standing leg calf raises 1 x 12 reps on each leg (standing on edge of step as below)
Standing Calf raise (both legs) 3 X 12 reps
Single standing leg calf raise + Med ball 1 x 12 reps.
Abductor and adductor machine. 3 x 12 for both.
Core work as above, but no obliques.

Day 3 - Chest and Arms
Each set progressivly heavier unless stated

Dumbell Flat bench 3 x 10 reps
Dumbell Incline bench 3 x 10 reps
Dumbell Decline bench 3 x 10 reps (not a fan of this, difficult to lie back with weights so sometimes skip it and do extra above)
Dumbell Flys 3 x 12 reps
Pushups 3 x 8 reps
Dumbell Bicep curl 3 x 12 reps
Dumbell hammer curl 3 x 12 reps
Dumbell tricep extension
Tricep dips (assisted machine) 3 x 10 reps
Core work, crunches, dorsal raises, obliques dumbell side bends.

Rest of the week is 1 to 2 sessions of tennis. Maybe one body pump if i feel like it.

Critiquing myself, I know I need some deadlifts, and some barbell rows, but not sure where they would fit in?

Give me a hand would you?!

Gram

 

[bronco_mba]

Dumbbell rows would fit in nicely with Day 1 (shoulders/back). I'd sub them in over a machine-oriented row, which is consistent with your focus on dummbell exercises to build stabilizers.

I don't see any plyometrics in your routine, which would help you with the explosive twisting and pulling movements inherent in tennis (serves, forehands, backhands). I'd take out some of the dumbbell presses and fit in more medicine ball trunk twists, etc.

Those are my initial thoughts. Hope you get more suggestions...

 

[stormholloway]

It's a good split. If you want to do bar rows then just add them in. To lighten your first day and accommodate bar rows then take out upright rows. I used to do them but they're terrible for the shoulder joint.

Also, chins and lat pull downs are essentially the same motion. If you're unable to do chins unassisted then just stick with pull downs. You can do close or wide grip variations of it.

I skip decline bench as well. Not really necessary. Overall it's a good routine, though definitely add deadlifts. Personally, I never do dips and bench on the same day. I like to be fresh for dips. I do dips on arm day.

 

[ctdeuce]

If you're lifting to be tennis specific...it seems like that's a lot to me.

I am no expert on lifting so please don't take my advice directly to heart, but my days are much shorter than that at a high intensity...and my results are great.

Also...the leg workout you have a good one to build solid muscle...but not much of it is "tennis specific". You should be doing linear lunges, lateral lunges, crossover lunges, etc. Think of what your specific movements are on the court and how you need to make them better, and then work on a lift that will make that action better.

 

[superman1]

You could probably get rid of a few things, like dumbbell front raises (those are used as sort of a finishing touch by bodybuilders, not for strength training), and maybe instead of doing leg press, just focus your energy on doing more sets of squats. And maybe think about doing less reps and heavier weight for some of the exercises, like 6-8.

 

[GPB]

no power clean? i like its explosiveness (though i'm not very good at it...)

 

[Gram Parsons]

For deadlifts and rows - is it better to do this right at the start, more towards the start, or at the latter stages of a gym routine?

And would I do deadlifts and rows for each session, or just 1 or 2?

I heard that excersises that engage major muscle groups should be done before ones that don't, eg, the bicep curl.

 

[ctdeuce]

Yes...movements that include major groups always go first. Do deadlifts on your leg days and Rows on your back days.

Any excercise that uses compound movements on large muscle groups go first...leaving smaller muscles to get hit at the end of a routine.

 

[stormholloway]

Well leg day should be all compound movements. I do deadlifts at the end. I tried doing them first and then when I got to leg press I had a tight pain in my hamstring.

 

[superman1]

Also, your anterior deltoids are getting worked out enough from all the other stuff, doing front raises will just help to create an imbalance and give you shoulder problems. Do rotator cuff work instead.

 

[Gram Parsons]

Out with the front raises and upright rows, and in with the dumbell deadlifts and rows.

Cheers chaps.

Probably give up on the decline benches as well. It's such an effort!

 

[k_liu]

Not sure what weights you are using... I would consider going to slightly lighter weights and increasing reps. This will help tone, build strenght and mass. At the same time this will keep your muscles loose.

 

[stormholloway]

I tried doing decline bench with dumbbells but found it absolutely hazardous to try to get the weights into position without help.

I think 12 reps is ideal for most muscle groups. Maybe higher for calves but no more than 15 reps for most muscle groups.