Loading...
tennis elbow
Cutting
Intermediate
None
Plan Details
The tennis elbow routine by sidhu.das is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
if suffering from tennis elbow this is for you. I have tennis elbow but didn't want to stop training. I researched and created this. remember not to grip tight.
Routine detail
Day 1
Workout Day #1
Est. 73 min
11 exercises
Machine Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Lateral Shoulder Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Plank
3 Sets
Cable Wood Chop
3 Sets x 25 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Kettlebell Swing
3 Sets x 20 Reps
Day 2
workout day # 2
Est. 73 min
10 exercises
Machine Leg Press
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Decline Crunch
3 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Kettlebell One-Arm Swing
3 Sets x 30 Reps
Day 3
New Day
Est. 0 min
0 exercises
This day is empty
Day 4
1hr Walk, Yoga or 40min rowing machine
Est. 0 min
0 exercises
This day is empty
Day 5
workout day #4
Est. 68 min
10 exercises
Cable Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Decline Crunch
3 Sets x 25 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 6
workout day #6
Est. 58 min
9 exercises
Smith Machine Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Plank
3 Sets
Machine Hip Abduction
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
