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JUNIOR STRENGTH &

CONDITIONING PROGRAM

WELCOME TO TRAINING

JUNIOR STRENGTH & CONDITIONING PROGRAM

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IMPROVE YOUR STRENGTH, SPEED, POWER, AGILITY, ENDURANCE.
 

How much can you transform your torso in just four weeks? A lot – so long as you follow this 16-session training plan to the letter. It’s been designed to work your chest and back muscles twice a week.

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Training

JUNIOR STRENGTH &

CONDITIONING PROGRAM

Exercise

Series

Reps

123

123

mixed

Exercise

Series

Reps

8

3

Dumbbells Squat with Shoulders press

Exercise

Series

Reps

-

-

Upper body

Exercise

Series

Reps

10

3

Cable Lat pulldown, behind neck wide grip

Exercise

Series

Reps

12

3

Assisted pull up machine-

RECESS DAY

Recess day rest is also part of the training, take care!

Exercise

Series

3

Push up on the one medicine ball

Reps

8

Exercise

Series

3

Cable Lats Chest Twist

Reps

10

Exercise

Series

3

Dumbbells Lateral Raise

Reps

12

Exercise

Series

3

Cable Triceps Pushdown

Reps

10

Exercise

Series

Reps

-

-

Strength

Exercise

Series

Reps

15

3

Leg Extension Machine

Exercise

Series

Reps

12

3

Squat with Dumbbells and Shoulders press

Exercise

Series

Reps

-

-

Upper Body

Back
Next

DUGLAS CORDERO

FITNESS COACH

Miami FL

doutacris@gmail.com

Tel: 786 406 3116

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