GLOBE GRIPZ™

Endurance Gym Workout Routine

Cable work in the gym.

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.

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
21's on Cable Crossovers (Hands High, Medium, Low)
Pectoralis Major (Chest)
2
Superset Straight-Arm Pulldonws & Wide-Grip Pulldowns (to Front)
Latissimus Dorsi (Back)
3
Superset Leg Extension & Seated Leg Press
Quadriceps (Thighs)
4
Seated Leg Curl
Hamstrings (Leg Bicep)
5
Superset Lateral Dumbbell Raise & Dumbbell Shoulder Press
Deltoids (Shoulders)
6
Superset Bicep Curl Machine & Tricep Ext. Machine
Biceps & Triceps (Arm)
7
Seated Calf Raises
Gastrocnemius & Soleus (Calf)
8
Ab Crunches & Lying Hip Flexion
Rectus Abdominis & Hip Flexors (Stomach)
9
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
Flat Dumbbell Press
Pectoralis Major (Chest)
2
Seated Row
Latissimus Dorsi (Back)
3
Squats
Quadriceps (Thighs)
4
Military Press
Deltoids (Shoulders)
5
Preacher Curls
Biceps (Arm)
6
Dips
Triceps (Arm)
7
Standing Calf Raises
Gastrocnemius (Calf)
8
Sit-Ups
Rectus Abdominis (Stomach)
9
Cardio Workout (Interval)
Cardiovascular

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each
exercise.

     

If you have found this information useful, please support GymProfessor.com by visiting our advertisers links as often as possible and consider purchasing the Gym Professor books.

You might also like these articles