Workout Routine! Tips or suggestions?

[brandonlin1008]

Hi all!

New member to bodybuilding. Great to be a part of this community!

Just wanted to get some tips and feedback for my workout. I play tennis at an intense competitive level for my high school team, and I'm working out on off days to stay in shape, train for tennis, and just look good.

(I'm not nearly as strong as some of the swimmers or workout-maniacs in my grade, but I'm definitely among the stronger people.)

I'm also training more triceps/chest than biceps. Is this good? I know triceps are the larger and more important muscle in sports, but I also hear people saying to not train biceps directly.

ARMS

- 3 sets of 10 bench press, bar (45 lb) + 10lb each side (possibly moving to 12.5 soon)
- 3 sets of 10 chest press, 75 lb
- 2 sets of 10 bicep barbell curl, bar + 10 lb each side
- 3 sets of assisted dips (around level 7 assistance)
- 3 sets of 10 straight-bar pull down, 70 lb
- 3 sets of 10 rope pull downs, 27.5 lbs

LEGS

- 3 sets of 10 weighted squats, bar (45 lb) + 10lb each side (possibly moving to 15 soon)
- 3 sets of 10 quad raises, 50 lb
- 3 sets of 10 hamstring raises, 37.5-50 lbs (depending on if I'm sore or not, I have slightly weaker hamstrings than quads)

I usually don't go for every single thing in one day, but depending on what I may have worked the previous day, I try to split these up or go for as much as I can accordingly.

As of now, tennis for my school usually meets on Mondays, Wednesdays, and Fridays, so I spend Tuesdays and Thursdays working out. I also play tennis outside of school Saturday, and take Sunday off.

What do you guys think?

(Plus I drink a 30g protein shake after if that means anything lol)

Thanks!

-B