Workout for week starting 2025-12-28
Training Week
Generated 2025-12-28 ** Note: Weights Adjusted for Lateral Epicondylitis Recovery **
Day 1
Set 1 — REGULAR
5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Floor Internal / External Rotation | 5.0 pounds | 40 reps/side
Muscle Groups: rotator_cuff
Equipment Needed: dumbbell -
Bulgarian Split Squat | 10.0 pounds | 12 reps/side
Muscle Groups: quadriceps, gluteus_maximus, hamstrings, calves
Equipment Needed: dumbbell, weight_bench, weight_bench -
Hamstring Curl (Slider) | Bodyweight | 12 reps
Muscle Groups: hamstrings, gluteus_maximus
Equipment Needed: slider
Set 2 — REGULAR
5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Lateral Raises | 10.0 pounds | 12 reps/side
Muscle Groups: medial_deltoid
Equipment Needed: dumbbell -
Jump Squat | Bodyweight | 12 reps
Muscle Groups: quadriceps, gluteus_maximus, calves, hamstrings, core
Equipment Needed: none -
Side Lunge | 10.0 pounds | 12 reps/side
Muscle Groups: adductors, gluteus_maximus
Equipment Needed: dumbbell
Set 3 — AMSAP
AMSAP: Repeat this set for 30 minutes. No Need to Count ☐
-
Hammer Curls | 10.0 pounds | 12 reps/side
Muscle Groups: brachialis, biceps_brachii, forearms
Equipment Needed: dumbbell -
Calf Raises | Bodyweight | 100 reps
Muscle Groups: gastrocnemius, soleus
Equipment Needed: dumbbell, resistance_bands -
Copenhagen Plank | Bodyweight | 12 reps/side
Muscle Groups: adductors, obliques
Equipment Needed: weight_bench
Day 2
Set 1 — AMSAP
AMSAP: Repeat this set for 30 minutes. No Need to Count ☐
-
Arnold Press | 10.0 pounds | 12 reps/side
Muscle Groups: anterior_deltoid, medial_deltoid, triceps
Equipment Needed: dumbbell -
Single Leg Calf Raises | Bodyweight | 50 reps/side
Muscle Groups: gastrocnemius, soleus
Equipment Needed: none -
Plank on Yoga Ball | Bodyweight | 30.0 seconds
Muscle Groups: rectus_abdominis, transverse_abdominis, shoulder_stabilizers
Equipment Needed: yoga_ball
Set 2 — LADDER
10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Push Up | Bodyweight | 12 reps
Muscle Groups: pectoralis_major, triceps, anterior_deltoid
Equipment Needed: none -
Curtsy Squat | 10.0 pounds | 12 reps/side
Muscle Groups: gluteus_medius, quadriceps
Equipment Needed: dumbbell -
Side Plank | Bodyweight | 30.0 seconds/side
Muscle Groups: obliques, transverse_abdominis, gluteus_medius
Equipment Needed: none
Day 3
Set 1 — LADDER
10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Butterfly Press | 10.0 pounds | 12 reps
Muscle Groups: pectoralis_major
Equipment Needed: dumbbell, weight_bench -
Hamstring Curl (Yoga Ball) | Bodyweight | 12 reps
Muscle Groups: hamstrings, gluteus_maximus
Equipment Needed: yoga_ball -
Single Leg Hamstring Curl (Slider) | Bodyweight | 12 reps/side
Muscle Groups: hamstrings, gluteus_maximus
Equipment Needed: slider
Set 2 — AMSAP
AMSAP: Repeat this set for 30 minutes. No Need to Count ☐
-
Narrow Upwards Row | 10.0 pounds | 12 reps
Muscle Groups: trapezius, deltoids, biceps
Equipment Needed: dumbbell -
Front Squat (Goblet) | 10.0 pounds | 12 reps
Muscle Groups: quadriceps, gluteus_maximus, adductors, hamstrings, core
Equipment Needed: dumbbell -
Floor Low Plank | Bodyweight | 30.0 seconds
Muscle Groups: rectus_abdominis, transverse_abdominis, serratus_anterior
Equipment Needed: none
Day 4
Set 1 — REGULAR
5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Turkish Get-Up | 10.0 pounds | 6 reps/side
Muscle Groups: shoulder_stabilizers, glutes, core_stabilizers
Equipment Needed: dumbbell -
Split Squat | 10.0 pounds | 12 reps/side
Muscle Groups: quadriceps, gluteus_maximus
Equipment Needed: dumbbell -
Yoga Ball Plank Back and Forth | Bodyweight | 30.0 seconds
Muscle Groups: rectus_abdominis, transverse_abdominis, shoulder_stabilizers
Equipment Needed: yoga_ball
Set 2 — LADDER
10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Rear Delt Fly | 10.0 pounds | 12 reps/side
Muscle Groups: posterior_deltoid
Equipment Needed: dumbbell -
Reverse Lunge | 10.0 pounds | 12 reps/side
Muscle Groups: quadriceps, gluteus_maximus
Equipment Needed: dumbbell -
Side Lunge | 10.0 pounds | 12 reps/side
Muscle Groups: adductors, gluteus_maximus
Equipment Needed: dumbbell
Set 3 — REGULAR
5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Wide Upwards Row | 10.0 pounds | 12 reps
Muscle Groups: lateral_deltoid, trapezius
Equipment Needed: dumbbell -
Forward Lunge | 10.0 pounds | 12 reps/side
Muscle Groups: quadriceps, gluteus_maximus
Equipment Needed: dumbbell -
Yoga Ball Plank Circles | Bodyweight | 30.0 seconds
Muscle Groups: rectus_abdominis, transverse_abdominis, obliques, shoulder_stabilizers
Equipment Needed: yoga_ball
Day 5
Set 1 — AMSAP
AMSAP: Repeat this set for 30 minutes. No Need to Count ☐
-
Dumbbell Press | 10.0 pounds | 12 reps
Muscle Groups: pectoralis_major, anterior_deltoid, triceps
Equipment Needed: dumbbell, weight_bench -
Bridges with Feet on Yoga Ball | Bodyweight | 60 seconds
Muscle Groups: gluteus_maximus, hamstrings, core_stabilizers
Equipment Needed: yoga_ball -
Weighted Side Bend | 10.0 pounds | 30 reps/side
Muscle Groups: obliques, quadratus_lumborum
Equipment Needed: dumbbell
Set 2 — LADDER
10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Floor Internal / External Rotation | 5.0 pounds | 40 reps/side
Muscle Groups: rotator_cuff
Equipment Needed: dumbbell -
Romanian Deadlift | 10.0 pounds | 12 reps/side
Muscle Groups: hamstrings, gluteus_maximus, erector_spinae
Equipment Needed: dumbbell -
Hamstring Curl (Slider) | Bodyweight | 12 reps
Muscle Groups: hamstrings, gluteus_maximus
Equipment Needed: slider
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