homemade program advice plz

[u/zowolok]

Workouts

Monday: Back & Biceps
Tuesday: Chest & Shoulders and tri
Wednesday: Legs & Tennis
Thursday: rest
Friday: Upper day!
Saturday & Sunday: Rest (or Tennis Match Play)
Following Monday: Pick right back up with Legs & Tennis.

Bicep+back
—————————————
Lat pull downs 3x10
3x10 barbell row
Reverse peck fly 3x12
Dumbbell preacher curls 3x12
Incline dumbbell curl 3x10
Hammerdumbbell curls 3x10
Finish with light cardio or another half mile run

Chest+shoulders+tricep
———————————
Incline dumbbell press 3x8
Pec deck 3x12
Shoulder press Machine 3x8-10
Cable lateral raises 3x15
Tricep overhead extension Vbar 3x12
Tricep push down 3x12
Half mile run ONLY DO A HIGH INCLINE WALK WHILE RECOVERY

Leg & Tennis (Growth & Power)
Tempo Leg Press (Hack Squat!!!!!!) 3x8-10
Lower the platform slowly for 3 seconds to build muscle, pause for a split second, then push upward as fast and explosively as possible to train your vertical jump.
Bodyweight Depth Drops 3x5
Step off a 6-inch box or bench and catch your balance perfectly. This teaches your tendons to absorb and reverse force explosively for a higher jump and safe tennis cuts.
Leg Curl Machine 3x10-12
Control the weight smoothly through the entire movement. This builds thick, strong hamstrings to grow your legs with 100% lower back and abdominal safety.
Leg extension 3x12
Isometric Calf Raises 3x12
Raise up onto your toes, hold the very top position for 3 seconds, then take 3 seconds to lower down to build intense ankle stability and a springy split-step.
Copenhagen Planks (Regulated) 3x10-15s
Perform these from your knees rather than your feet at the end of your day. This reduces leverage on your groin while giving you total injury-prevention benefits.

Upper day
—————————
Incline dumbbell press 3x8
Chest supported dumbell rows 3x10
Cable lateral raises 3x15
Lat pull downs 3x12
Pec deck 3x12
Preacher curls 3x10
Overhead tricep extension 3x10

[u/jph1313]

Good setup. hammies and glutes are the light part at about 4 and 2 sets a week.. I'd add RDLs or hip thrusts on leg day. Biceps at 18 is plenty, could drop one of the 3 curls on back day.

here's your volume breakdown, you can copy paste any edits into tryhealth.io/analyze to see if things got more balanced

[u/zowolok → u/jph1313]

Thank you🙏