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ALL 3 sets x 8-12 reps
PUSH (chest, shoulders, triceps)
Benchpress
Incline Bench
Flies
Overhead Press
Lateral Raise
Reverse Flies
Skull crushers
Tricep extensions
Kickbacks
PULL (Back, Biceps)
Lat Pull Down
Rows
Pullovers
shrugs
Curls
Shrug Pull
LEGS
Squats
Deadlifts
Lunges
Bulgarian Split squats
Step ups
Hang Cleans
Rest Day (TENNIS WORKOUT)
Forehands with split-step- 30 sec
Hop and split step alternating- 30 sec
Backhands with split-step- 30 sec
Normal pushups- 30 sec
High knees- 30 sec
30 SECOND REST
Forehand volleys with split-step- 30 sec
Double split-steps- 30 seconds
Backhand volleys with split-step- 30 sec
side steps- 30 sec
Russian twists with feet off ground- 30 sec
30 SECOND REST
Forehand with split-step- 30 sec
Crossovers- 30 sec
Backhand slice with split-step- 30 sec
Shoulder taps- 30 sec
Plank- 30 sec
30 SECOND REST
Forehand volley with two rackets- 30 sec
split step into a crossover- 30 sec
Backhand volleys with two rackets- 30 sec
Wide grip pushups- 30 sec
Crunches- 30 sec
30 SECOND REST
Forehand off one leg- 15 second each leg
Double split steps- 30 sec
Backhand off one leg- 15 second each leg
Hop and split step alternating- 30 sec
Knee to shoulder crunched- 30 sec
Normal pushups- 30 sec
PUNT EXCERSIZE
One leg squat- 3x10 each leg
Kettlebell swing- 3x25 (2 min rest in between)
Push up hold twist- 3x10 each side
Single leg straight le deadlift- 3x10 each leg
Single leg slide squat- 3x10 each leg
Hanging knee raises- 3x failure (2 min rest in between)
Step ups- 3x10
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