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Tennis
AUDIO TIP
Sport
Intermediate
Barbell
Plan Details
The Tennis routine by CoachKT12 is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Tuesday
Est. 0 min
16 exercises
Jump Rope
1 Set
Elbow to Hip Scap Retraction
2 Sets x 12 Reps
Dumbbell Standing Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Chest Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Lunge
2 Sets x 8 Reps
Jacob’s Ladder
2 Sets
Weight Plate Russian Twist
3 Sets x 18 Reps
Superman
1 Set
Plank
1 Set
Side Plank
1 Set x 8 Reps
Day 2
Thursday
Est. 0 min
17 exercises
Jump Rope
1 Set
Dumbbell Wrist Curl (Palms Up)
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Weighted Three Bench Dip
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
2 Sets x 8 Reps
Jacob’s Ladder
2 Sets
Bent Knee Hip Raise
3 Sets x 18 Reps
Stability Ball Leg Lift
3 Sets x 18 Reps
Abdominal Pendulum
1 Set x 24 Reps
Alternating Heel Touch
1 Set x 60 Reps
Day 3
Sat/Sun
Est. 0 min
15 exercises
Box Side to Side Shuffle
1 Set x 8 Reps
Bodyweight Step-Up
1 Set x 24 Reps
Depth Jump Leap
2 Sets x 8 Reps
Box Jump Multiple Response
2 Sets x 8 Reps
Arm Circles
2 Sets x 12 Reps
Cable Internal Rotation
2 Sets x 8 Reps
Cable External Rotation
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 8 Reps
Dumbbell Reverse Lunge
2 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Stability Ball Back Extension with Hands Behind Head
2 Sets x 12 Reps
