Made up a workout routine. Anything I should change around/modify?

[Milano]

This is a workout routine I created to basically lose some fat, gain some muscle, and help out my tennis game. I am 15, 190 lbs., 6' 1" (still growing...till about 6' 4"). Though I am fat, so wanna convert about 10 pounds for now, once I reach that goal, I will increase it.

Have access to a gym about 2 miles away, closed on sundays, so I will be doing this Monday, Wednesday, Friday, maybe Saturday. And probably work on tennis strokes on days in between.

Stretches:
· Groin Stretch (Hold 30 sec)
· Quad Stretch (Hold 25 sec each)
· Lunge (Hold 25 sec each)
· Wrist/Forearm Stretch (Hold 15 sec each)
· Triceps/Bicep (Hold 20 sec each)
· Calves (Hold 25 sec each)


Exercise Amount Repetitions Time
Treadmill 1.5 miles 8 mph 12 min
Dumbbell Curls 20 lb. 12x3 each 6 min
Leg Press 120 lb. 10x3 10 min
Bench Press 85 lb. 10x3 10 min
Forearm Dumbbell Curls 15 lb. 12x3 each 5 min
Barbell Squats 75 lb. 8x3 9 min
Dumbbell Incline Press 20 lb. 12x3 each 5 minutes
Dumbbell Row 20 lb. 12x3 5 min
Treadmill 1.5 miles 6 mph 15 min
Total= 75 min


Sorry about weird format, copied from Word Doc. Also trying to make a meal plan. I eat chicken and turkey (also egg which I really like), no other meats...

Anyone have any input on changing this routine? Still have to put it into effect, have not really worked out for a couple of months since tennis season started I have just been playing tennis everyday...I will probably change it as I do the routine, but any help is appreciated.

Thanks!

 

[lakis92]

Well, I think that you should try to eat other meats as well so that your Fe and feritin levels do not drop. Take a blood test to be sure. Try some read meat once a week. Eat more carbs in the morning than the rest of the day. I stay below 50 grams of carbohydrates if not in tournament preparation. Include some supersets in your workout.What I do is doing all my exercises at once about 5 times without rest between them and a 5 minute walking rest after each superset.That will help you burn off fat and increase your stamina. After that, try some running or any cardio exercise you wish with empty stomach. That means right after night sleep or 8 hours without any food.That will keep your metabolism soaring for about 7 hours(provided you have an hour of cardio).Swimming is the best if you can find the time. I 'd suggest you as well to start jumping rope and work on your chest better. As i can tell from your workout you don't work out your pectorals that hard. That will give you a lot more power.

 

[WildVolley]

I would change the order of your stretching. You should stretch, especially static stretching, after your workout, not before the workout. I don't have the studies at my fingertips, but you should be able to find them on google. Static stretching before exercise has empirically been shown to NOT reduce injuries. Some studies show a small increase in injuries or statistically no benefit.

However, it has been proven to reduce strength, especially explosive strength. This is because a lot of the power motions, like jumping, depend on reflexes, and slow static stretching teaches your body to ignore reflexes which give you power. That stretching before jumping decreases vertical jump is empirically proven at this point, yet I still see basketball coaches have their players stretch before a game!

Warming up, meaning gentle exercises that raise the body temperature and move the joints through a full range of motion, has been empirically shown to reduce injuries.

If you like to do static stretching, perhaps to increase muscle length, it is best to do it after the exercise when your muscle is already damaged. I prefer active stretching (where you bounce or swing into the stretch), but it is potentially more dangerous if you're not careful.

 

[superman1]

From what I've read and experienced, you can't lose fat and gain muscle at the same time, at least not efficiently. Losing fat should be your main priority, which means a calorie deficit for the day. Weight training is still important to maintain muscle mass, but you won't be getting much stronger.

Once you get down to your ideal body fat %, then you can start eating a lot more and making the weights heavier and heavier.