Morning Tennis

Morning Workout

Work Rides

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Evening Tennis

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Warm Up
Set 1: 5min 0s

Squat (Barbell)
Set 1: 40 kg x 15 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 60 kg x 8 
Set 4: 60 kg x 8 
Set 5: 60 kg x 8 
Set 6: 60 kg x 8 

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 12 
Set 2: 20 kg x 12 
Set 3: 20 kg x 12 
Set 4: 20 kg x 12 

Rear Kick (Machine)
Set 1: 30 kg x 10 
Set 2: 30 kg x 10 
Set 3: 30 kg x 10 
Set 4: 30 kg x 10 

Lat Pulldown (Cable)
Set 1: 37.5 kg x 12 
Set 2: 37.5 kg x 12 
Set 3: 37.5 kg x 12 

Triceps Rope Pushdown
Set 1: 40 kg x 10 
Set 2: 40 kg x 10 
Set 3: 40 kg x 10 


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Morning Tennis

Morning Workout

Work Rides

Easy 🚴 to work

Evening Tennis

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