Making a Routine

[topspin]

Hi everyone...

I'm trying to figure out a regular routine, so feedback please

Before every workout day, I'll run 5 min to warm up and then I'll run 20 min afterwards for my cardio. Quick questions - what reps/sets should I be doing, and is it okay to do lunges on Sat and leg press on Sun? (I just split it for the sake of time.)

Monday
tennis (2.5 hrs)

Tuesday
dumbbell press
lateral raises
forward raises
lunges
abs

Wednesday
tennis (2.5 hrs)

Thursday
seated row
lat pulldown
leg press
abs

Friday
rest

Saturday
dumbell press
lateral raises
forward raises
lunges
abs

Sunday
seated row
lat pulldown
leg press
abs

Thanks!


BTW, I'm trying to keep this is as simple as possible so that I can actually stick to it, and I work out on my own so I'm not really comfortable doing big lifts like barbell bench press and squats and that sorta thing.

 

[topspin]

The reason I'm not comfortable with them is because I work out alone and don't have a spotter. I don't want to be tweaking something unnecessarily.

What other kinds of leg stuff is there to do?

I've read through the sticky and the basic gist that I got was diet, track, and plan. Also, would 10 reps for everything be alright?

 

[Phate89]

Just because you workout alone doesn't mean you couldn't do squats, bench, deadlift, or any of the other main lifts. Start off light and know your limit then work your way up.

 

[DEF]

Just because you workout alone doesn't mean you couldn't do squats, bench, deadlift

Yep. I rarely see anyone doing squats or deads with a spotter. Bench isn't a problem if you do as Phate said. You'll learn what you can safely lift and what you can't pretty quickly. You can't live your life doing isolation exercises. Well, you could, but wouldn't it make you sad?

 

[topspin]

Alright, I'm working on getting a workout partner and I'll try doing some stuff on my own until then. I'll just replace my lunges with squats, no problem.

I'm a little more nervous about deadlifts because I've never done them before, but I s'pose I can just ask my brother to show me. As an aside (I was reading the technique articles), why can't you wear cross-trainers to deadlift?

BTW, I read the Weight Training 101 sticky.

 

[evolution]

Playing a lot of tennis can be tough on the knees, elbows, and shoulders. I suggest you go to and read up on his articles regarding those structures.

There's no reason to replace lunges, but work squats in or alternate them with the lunges.

Curious-what equipment do you have?

 

[topspin]

Thanks for the site, bookmarked it

On weekdays, I'm working out at the little fitness center at my school - small and kinda crappy, but it does the job. Weekends are at the Lifetime Fitness at home, which pretty much has everything (or should).