Basic Workout Routine

Efficient ~20-30min sessions; target 12-20 per muscle/week over 2-3 sessions.

2-3min rest.

Prehab

  • Side lying external rotations with very light weight, 2 sets of 15 per arm.

  • Scapular squeezes, either prone or standing band pulls if you have one, 2 sets of 15

This preparation is boring but crucial if you want to serve and hit overhead without shoulder trouble.

Legs

Romanian deadlift (3x 8-12 reps)

  • [RDL] Slight knee bend, push hips back until you feel hamstring stretch, torso stays tight.

Reverse lunge (3x 8-10 per leg)

Goblet squat (3x 8-12 reps)

Staggered RDL (3x 8-10 per leg)

Rear-foot elevated split squat (3 x 8-12)

Strength A

Floor press (3x 6-10)

Dumbell row (3x 8-12) superset Standing dumbell shoulder press (2/3x 6-10)

  • [Dumbell row] Squeeze shoulder blade back, no shrugging.

Zottman curl (3x 8-12) superset Concentration Curls (2x 8-10)

Flat [bench] dumbell fly (2x 8-10) superset Dumbell shrugs (2x 8-10)

Plank (3x 30-45s)

Strength B

Incline floor press (3x 6-10)

One arm row (3x 10-15 per arm) superset Lateral raise (3x 12-20)

  • Controlled reps with burn in shoulders instead of chasing heavy weight.

Dumbell scaption superset Tricep kickbacks (3x 8-12)

Stiff legged dumbell deadlift (2x 6-10) superset Upright row (2x 6-10)

Dumbell core rotation (2-3x sets)

Strength C

Squeeze press (3x 6-10)

[Bench] Bent arm dumbell pull over/extension (3x 6-10) superset Standing calf raises (3x 12)

Dumbell thruster (2x 6-10) superset Reverse flys (2x 6-10)

Front raises (2x 12-14) superset Concentration curls (2x 12-14)

Hammer curls (2x 12-14) superset Wrist curls (2x 12-14)

Side Plank

Cardio

Notes:

  • Take shorter steps, not long strides
  • Keep foot landing under your hip, not far in front
  • Use the glutes to drive, think of pushing the belt backward rather than pulling yourself up with quads
  • Tibialis exercises:
    • Wall tibialis raises: back on wall, heels 20–30 cm from wall, lift toes toward shins, 3 sets of 15–20

[rest/tired days] 2-3 incline; long, easy boring walk – 5 - 5 kph, 30-40 mins.

Cardio 1

~ Twice a week, non-consecutive

  • Warm up 5 minutes easy walk at 0-1 incline.
  • Main: Brisk pace (5-6 kph) at 3-4 incline, 25-40 mins.

Fast/hard breathing but not all out.

Cardio 2

  • Warm up 5 mins.
  • HIIT at 4-5 incline. 30s run, 60s cool-down, 10 minutes
  • 3 minute cool down
  • Then, 1 incline, fast pace walk (very hard breathing), 10 minutes
  • 2 minute cool-down

Cardio 3

Do normal 8-9 incline, 5 kph, 30-40 mins