Workout for week starting 2026-01-05

Training Week

Generated 2026-01-05 ** Note: Weights Adjusted for Lateral Epicondylitis Recovery **

Day 1

Set 1 — AMSAP

AMSAP: Repeat this set for 30 minutes. No Need to Count ☐

• Standing Row | 10.0 pounds | 12 reps
  Muscle Groups: latissimus_dorsi, rhomboids, biceps
  Equipment Needed: dumbbell

• Sumo Squat | 10.0 pounds | 12 reps
  Muscle Groups: adductors, gluteus_maximus, hamstrings, quadriceps
  Equipment Needed: dumbbell

• Curtsy Squat | 10.0 pounds | 12 reps/side
  Muscle Groups: gluteus_medius, quadriceps
  Equipment Needed: dumbbell

Set 2 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

• Shrugs | 10.0 pounds | 12 reps
  Muscle Groups: upper_trapezius
  Equipment Needed: dumbbell

• Box Squat | 10.0 pounds | 12 reps
  Muscle Groups: quadriceps, gluteus_maximus
  Equipment Needed: plyo_box, dumbbell

• Russian Twist | 10.0 pounds | 12 reps
  Muscle Groups: obliques, rectus_abdominis
  Equipment Needed: dumbbell, medicine_ball

Set 3 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

• Lateral Raises | 10.0 pounds | 12 reps/side
  Muscle Groups: medial_deltoid
  Equipment Needed: dumbbell

• Forward Lunge | 10.0 pounds | 12 reps/side
  Muscle Groups: quadriceps, gluteus_maximus
  Equipment Needed: dumbbell

• Push Up | Bodyweight | 12 reps
  Muscle Groups: pectoralis_major, triceps, anterior_deltoid
  Equipment Needed: none

Day 2

Set 1 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

• Shrugs | 10.0 pounds | 12 reps
  Muscle Groups: upper_trapezius
  Equipment Needed: dumbbell

• Bridge Toe Taps | Bodyweight | 30 seconds
  Muscle Groups: gluteus_maximus, hamstrings
  Equipment Needed: none

• Clam Walk With Strap | 0.0 pounds | 30 seconds
  Muscle Groups: gluteus_medius, gluteus_minimus
  Equipment Needed: resistance_band

Set 2 — REGULAR

5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

• Upwards Row | 10.0 pounds | 12 reps
  Muscle Groups: trapezius, deltoids
  Equipment Needed: dumbbell

• Box Pistol Squat | 0.0 pounds | 12 reps/side
  Muscle Groups: quadriceps, gluteus_maximus, ankle_stabilizers
  Equipment Needed: plyo_box

• Russian Twist | 10.0 pounds | 12 reps
  Muscle Groups: obliques, rectus_abdominis
  Equipment Needed: dumbbell, medicine_ball

Set 3 — AMSAP

AMSAP: Repeat this set for 30 minutes. No Need to Count ☐

• Tricep Press | 10.0 pounds | 12 reps
  Muscle Groups: triceps
  Equipment Needed: dumbbell

• Reverse Lunge | 10.0 pounds | 12 reps/side
  Muscle Groups: quadriceps, gluteus_maximus
  Equipment Needed: dumbbell

• Single Leg Hamstring Curl (Slider) | Bodyweight | 12 reps/side
  Muscle Groups: hamstrings, gluteus_maximus
  Equipment Needed: slider

Day 3

Set 1 — LADDER

10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

• Wide Upwards Row | 10.0 pounds | 12 reps
  Muscle Groups: lateral_deltoid, trapezius
  Equipment Needed: dumbbell

• Hamstring Curl (Yoga Ball) | Bodyweight | 12 reps
  Muscle Groups: hamstrings, gluteus_maximus
  Equipment Needed: yoga_ball

• Side Plank | Bodyweight | 30.0 seconds/side
  Muscle Groups: obliques, transverse_abdominis, gluteus_medius
  Equipment Needed: none

Set 2 — AMSAP

AMSAP: Repeat this set for 30 minutes. No Need to Count ☐

• Frontline POW Raise | 10.0 pounds | 12 reps/side
  Muscle Groups: anterior_deltoid, upper_chest
  Equipment Needed: dumbbell

• Bridge Toe Taps | Bodyweight | 30 seconds
  Muscle Groups: gluteus_maximus, hamstrings
  Equipment Needed: none

• Yoga Ball Plank Circles | Bodyweight | 30.0 seconds
  Muscle Groups: rectus_abdominis, transverse_abdominis, obliques, shoulder_stabilizers
  Equipment Needed: yoga_ball

Day 4

Set 1 — LADDER

10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐

• Frontline POW Raise | 10.0 pounds | 12 reps/side
  Muscle Groups: anterior_deltoid, upper_chest
  Equipment Needed: dumbbell

• Split Squat | 10.0 pounds | 12 reps/side
  Muscle Groups: quadriceps, gluteus_maximus
  Equipment Needed: dumbbell

• Copenhagen Plank | Bodyweight | 12 reps/side
  Muscle Groups: adductors, obliques
  Equipment Needed: weight_bench

Set 2 — AMSAP

AMSAP: Repeat this set for 30 minutes. No Need to Count ☐

• Elbow Out Row | 10.0 pounds | 12 reps/side
  Muscle Groups: posterior_deltoid, rhomboids, upper_trapezius
  Equipment Needed: dumbbell

• Box Squat | 10.0 pounds | 12 reps
  Muscle Groups: quadriceps, gluteus_maximus
  Equipment Needed: plyo_box, dumbbell

• Floor High Plank | Bodyweight | 30.0 seconds
  Muscle Groups: rectus_abdominis, transverse_abdominis, triceps, shoulder_stabilizers
  Equipment Needed: none

Day 5

Set 1 — AMSAP

AMSAP: Repeat this set for 30 minutes. No Need to Count ☐

• Upwards Row | 10.0 pounds | 12 reps
  Muscle Groups: trapezius, deltoids
  Equipment Needed: dumbbell

• Sumo Squat | 10.0 pounds | 12 reps
  Muscle Groups: adductors, gluteus_maximus, hamstrings, quadriceps
  Equipment Needed: dumbbell

• 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 ☐

• Dumbbell Press | 10.0 pounds | 12 reps
  Muscle Groups: pectoralis_major, anterior_deltoid, triceps
  Equipment Needed: dumbbell, weight_bench

• Single Leg Calf Raises | Bodyweight | 50 reps/side
  Muscle Groups: gastrocnemius, soleus
  Equipment Needed: none

• Box Pistol Squat | 0.0 pounds | 12 reps/side
  Muscle Groups: quadriceps, gluteus_maximus, ankle_stabilizers
  Equipment Needed: plyo_box

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