Critique my program please..

[guesswhosback]

Hey everyone. I'm a 17 year old female tennis player and I'm trying to design a lifting program that will help me increase my strength and muscle mass. I'm 5'5", 115 lbs, trying to put on about 10 lbs of lean muscle mass. I play tennis Monday-Saturday, and take Sunday off.

I had been following this lifting program:

MON- Chest/Back
TUES- Legs
WED- Shoulders/Biceps/Triceps
THURS- Legs
FRI- Chest/Back

...but I feel like 3 days of upper body is not enough for maximum results. And I would only be working on Shoulders/Bis/Tris once a week.
How does this program look?


MON- Shoulders/Biceps/Triceps
TUES- Chest/Back
Legs
WED- OFF
THURS-Shoulders/Biceps/Triceps
Legs
FRI- Chest/Back

...I also used to do 20-30 mins cardio 5 times a week before lifting..but I've cut that down to 20 mins 3 times a week, on days that I don't do legs. And input would be appreciatedd thanks

 

[Gazhole]

1 - Thats a split, not a program. A program would have exercises, sets, reps, rest intervals etc. Go look at the sticky topics in this section for tips.

2 - Mass is made in the kitchen. If you want more mass you're going to have to eat it. Go look at the sticky topics in Diet + Nutrition for tips.

 

[guesswhosback]

okk split program sorry
But does the second split look better than the first if I want maximum results?
2 days of Bis/tris/shoulders, 2 days of chest/back, 2 days of legs, and cardio 3x a week?

 

[Gazhole]

I can't give you any specific advice without knowing what other parameters you're using. Theoretically anything can work as long as you have all the other variables designed to suit.

I wouldnt workout more than 3 or 4 times a week though, less than that if you're playing tennis pretty much every day.

Plus bodypart splits aren't optimal anyway, neither split you posted here looks very good at all.

By maximal results what do you mean? Maximal results in what? Mass? Conditioning? Strength? Explosive power?

Like i said, read the stickies and design a complete program for us to critique here.

 

[Dale Mabry]

Do a full body plan 3x a week, not a split.

Cut out the cardio if it is steady state and switch to intervals.

Only do compound movements.

Start with higher reps (12-15) and work towards lower reps (4-8)with higher weights.

 

[KelJu]

I can't give you any specific advice without knowing what other parameters you're using. Theoretically anything can work as long as you have all the other variables designed to suit.

I wouldnt workout more than 3 or 4 times a week though, less than that if you're playing tennis pretty much every day.

Plus bodypart splits aren't optimal anyway, neither split you posted here looks very good at all.

By maximal results what do you mean? Maximal results in what? Mass? Conditioning? Strength? Explosive power?

Like i said, read the stickies and design a complete program for us to critique here.