COLLEGE OFFSEASON TENNIS WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
jfhat on January 12, 2012
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Thighs, Calves, Biceps, Triceps, Back, Lower Back, Forearms, Shoulders, Trapezius, Chest
Description
5 Days A Week-
Monday:Thighs, Calves, Biceps, and Triceps
Tuesday:Chest, Back, Shoulders, Forearms
Wednesday:Cardio/Abs, Or day off.
Thursday:(same as monday)
Friday:(same as tuesday)

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows--60
Reverse Fly--60
Cross-Bench Dumbbell Pullovers--60
Standing Dumbbell Rows--60
Wide-Grip Front Pulldowns--60
Cobra on Swiss Ball--60
Lower Back
Back Extensions--60
Swiss-Ball Reverse Hyperextension--60
Good Mornings--60
Forearms
Dumbbell Wrist Curls--60
Weight Roll-Ups--60
Dumbbell Reverse Wrist Curls--60
Shoulders
Lateral Raise with External Rotation--60
Standing Shoulder Pull, External Rotation--60
Seated Dumbbell Press--60
Standing Shoulder Pull, Internal Rotation--60
Lateral Dumbbell Raises--60
Front Dumbbell Raises--60
Seated Barbell Front Press--60
Standing Dumbbell Press--60
Rear Dumbbell Raises--60
30 Degree Dumbbell Raises--60
Biceps
Standing Alternate Dumbbell Curls--60
Seated Hammer Curls--60
Seated Curls--60
Standing Dumbbell Curls--60
Machine Preacher Curls--60
Trapezius
Dumbbell Shrugs--60
Medicine Ball Slam--60
Barbell Shrugs--60
Triceps
One-Arm Dumbbell Kickbacks--60
One-Arm Dumbbell Extensions--60
One-Dumbbell Triceps Extensions--60
Triceps Bench Dips--60
Pushups: Close Grip--60
Triceps Cable Pushdowns--60
Thighs
Leg Extensions--60
Squats: Body Weight--60
Dumbbell Lunges--60
Hip Abduction Machine--60
Dumbbell Step Ups--60
Forward Lunges--60
Calves
Standing Calf Raise (no weight)--60
Calf Presses--60
Standing Calf Raises--60
Standing Barbell Calf Raises--60
Chest
Pushups--60
Dumbbell Bench Press--60
Flat Bench Dumbbell Flyes--60
Incline Dumbbell Press--60
Pushups: Feet on Swiss Ball--60
Swiss-Ball Pushup--60
Chest Stretch--60

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