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Gym Workout Routines - Endurance

Below is a sample 12 week endurance gym routine. The workout plan is a sensible transition for those that have completed the toning gym routines (for men or women).

After completing the 12 week endurance program (below), a feasible upgrade option would be to increase the rep range (up to 50). Initially, I would suggest this on just a couple of exercises - the exercise choice may be relative to your sport (& periodization of training). For example, a show jumper may increase the repetitions performed for Squats or Seated Calf Raise, whilst a mid-season soccer player may increase repetitions performed of Standing Hamstring Curls and Leg Extensions.

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Endurance Gym Wokout - Part 1

Sample Gym Routine - Endurance (Intermediate)
Weeks - 1 to 6
Training Days - 3 Times a Week (i.e. Monday, Wednesday, Friday)
Working Sets - 3 (1-2 mins. rest between sets)
Repetitions - 15 to 25
Percentage of 1 RM (if applicable) - 60%
No.	EXERCISE	TARGET AREA
1	Warm-Up: Rower (3 mins easy)	Raise Core Temperature
2	Dynamic Stretching (Full-Body Mobilisation)	Localise Heat in Muscles & Connective Tissues
3	21's on Cable Crossovers (Hands High, Medium, Low)	Pectoralis Major (Chest)
4	Superset Straight-Arm Pulldonws & Wide-Grip Pulldowns (to Front)	Latissimus Dorsi (Back)
5	Superset Leg Extension & Seated Leg Press	Quadriceps (Thighs)
6	Seated Leg Curl	Hamstrings (Leg Bicep)
7	Superset Lateral Dumbbell Raise & Dumbbell Shoulder Press	Deltoids (Shoulders)
8	Superset Bicep Curl Machine & Tricep Ext. Machine	Biceps & Triceps (Arm)
9	Seated Calf Raises	Gastrocnemius & Soleus (Calf)
10	Core Training: Ab Crunches & Lying Hip Flexion	Rectus Abdominis & Hip Flexors (Stomach)
11	Cardio Workout (Interval)	Cardiovascular
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

Endurance Gym Wokout - Part 2

Sample Gym Routine - Endurance (Intermediate)
Weeks - 7 to 12
Training Days - 3 Times a Week (i.e. Monday, Wednesday, Friday)
Working Sets - 3 (1-2 mins. rest between sets)
Repetitions - 20 to 25
Percentage of 1 RM (if applicable) - 60%
No.	EXERCISE	TARGET AREA
1	Warm-Up: Rower (3 mins easy)	Raise Core Temperature
2	Dynamic Stretching (Full-Body Mobilisation)	Localise Heat in Muscles & Connective Tissues
3	Flat Dumbbell Press	Pectoralis Major (Chest)
4	Seated Row	Latissimus Dorsi (Back)
5	Squats	Quadriceps (Thighs)
6	Military Press	Deltoids (Shoulders)
7	Preacher Curls	Biceps (Arm)
8	Dips	Triceps (Arm)
9	Standing Calf Raises	Gastrocnemius (Calf)
10	Core Training: Sit-Ups	Rectus Abdominis (Stomach)
11	Cardio Workout (Interval)	Cardiovascular
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

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