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3 Days Plan tennis conditioning BT
AUDIO TIP
Sport
Intermediate
Body
Plan Details
The 3 Days Plan tennis conditioning BT routine by VincenzoMex is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Workout Day #1 Legs
Est. 77 min
10 exercises
Barbell Squat
7 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Calf Raise
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Day 2
Workout Day #2 Chest, Shoulders, Triceps
Est. 84 min
11 exercises
Jump Rope
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 12 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Day 3
Workout Day #3 Back, Core and biceps
Est. 94 min
14 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Stability Ball V-Up
3 Sets x 12 Reps
Bicep Stretch
2 Sets x 8 Reps
Wide Leg Stretch
2 Sets
Cat Stretch
2 Sets x 8 Reps
Stability Ball Back Stretch
2 Sets
