PHASE 1: MUSCULAR ENDURANCE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

connorhock on July 27, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Expert

Target Gender:

Men

Body Parts:

Thighs, Calves, Forearms, Shoulders, Back, Chest, Trapezius, Triceps, Biceps, Abs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

Phase No. 1: Muscular Endurance

Low intensity, high volume

Purpose: Increase lean body mass and develop an endurance (muscular and cardio) base for more intense training in later phases.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	210 lbs.	15	60
	210 lbs.	15	60
Forward Lunges	-	12	60
	-	12	60
Leg Extensions	50 lbs.	12	60
	50 lbs.	12	60
Lying Leg Curls	45 lbs.	12	60
	45 lbs.	12	60
Calves
Standing Calf Raises	-	15	60
	-	15	60
Forearms
Dumbbell Wrist Curls	25 lbs.	15	60
	25 lbs.	15	60
Dumbbell Reverse Wrist Curls	15 lbs.	15	60
	15 lbs.	15	60
Thighs
Ice Skater	-	8	60
Split Jumps	-	8	60
Jumps	-	8	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Lateral Dumbbell Raises	5 lbs.	15	60
	5 lbs.	15	60
Front Dumbbell Raises	5 lbs.	15	60
	5 lbs.	15	60
Dumbbell Lying Shoulder External Rotation	5 lbs.	15	60
	5 lbs.	15	60
Standing Shoulder Pull, Internal Rotation	5 lbs.	15	60
	5 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	45 lbs.	12	60
	45 lbs.	12	60
Chest
Dumbbell Bench Press	35 lbs.	15	60
	35 lbs.	15	60
Trapezius
Dumbbell Shrugs	25 lbs.	12	60
	25 lbs.	12	60
Triceps
One-Dumbbell Triceps Extensions	25 lbs.	12	60
	25 lbs.	12	60
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	12	60
	25 lbs.	12	60
Back
Wide-Grip Front Pulldowns	50 lbs.	12	60
	50 lbs.	12	60
Abs
Medicine Ball 180 Throw	-	9	60
Back
Medicine Ball Thrusters with Throw	-	9	60

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