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Enduro-Pump
Cutting
Advanced
Dumbbell
Plan Details
The Enduro-Pump routine by GriffStrong is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Overtraining? This is all about overtraing. Going to the limit and pushing beyond it. Failure will become your favorite way of life.
Routine detail
Mon
Shoulders / Biceps
Est. 240 min
18 exercises
Dumbbell Underhanded Front Raise
1 Set
Dumbbell External Rotations
1 Set
Barbell Military Press
5 Sets x 5,10,15,20,25 Reps
Dumbbell Reverse Fly
5 Sets x 5,10,15,20,25 Reps
Barbell Rear Press
8 Sets x 15,15,12,10,1001,1001,1001,1001 Reps
Barbell Upright Row
3 Sets x 15,15,12 Reps
Resistance Band Upright Rows
1 Set
Dumbbell Lateral Raise
1 Set
Incline Front Barbell Raises
1 Set
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
One Arm Barbell Fingals Finger Press
3 Sets x 10 Reps
Barbell Preacher Curl
1 Set
Cable Reverse Curl
1 Set
Cable Rope Hammer Curl
1 Set
Dumbbell One-Arm Preacher Curl
1 Set
Dumbbell Alternating Hammer Curl
9 Sets x 543212345 Reps
Barbell Curl
3 Sets x 21 Reps
Chin-Up (Close Grip)
20 Sets x 1,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20 Reps
Tue
Cardio / Legs
Est. 40 min
16 exercises
Step Machine
1 Set
Barbell Squat
10 Sets x 10,10,10,5,2,5,10,10,10,28 Reps
Machine Leg Press
1 Set
Hack Squat
5 Sets x 512,113,523,113,513 Reps
Machine Leg Extension
4 Sets x 321,15,20,25 Reps
Dumbbell Lunge
9 Sets x 20,16,12,8,4,8,12,16,20 Reps
Machine Leg Press
1 Set
Cable Hip Abduction
1 Set
Barbell Front Squat
5 Sets x 6,12345,12345,12345,12345 Reps
Hip Abduction
1 Set
Machine Leg Press
1 Set
One Leg Tibialis Raises
1 Set
Machine Single-Leg Curl
1 Set
Machine Calf Raise
1 Set
Glute Kickback
6 Sets x 54321,5,10,15,20,25 Reps
Kettlebell Goblet Squat
6 Sets x 12345,5,10,15,20,25 Reps
Wed
Back / Triceps
Est. 32 min
15 exercises
Barbell Deadlift
5 Sets x 12,7,12,5,12 Reps
Dumbbell Bent-Over Row
1 Set
Cable Rear Pulldown (Wide Grip)
1 Set
Barbell Bent-Over Row (Reverse Grip)
1 Set
Iso Lateral Low Row
1 Set
Weighted Pull-Up
1 Set
Back Hyperextension
1 Set
Cable Seated Row
6 Sets x 25,20,15,1001,1001,1001 Reps
Cable Tricep Pushdown (Rope)
1 Set
Weighted Tricep Dip
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set
Dumbbell One-Arm Tricep Extension
7 Sets x 5,10,15,20,15,10,5 Reps
Dumbbell Tricep Extension (Supine)
7 Sets x 20,15,10,5,10,15,20 Reps
Dip
20 Sets x 1,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20 Reps
Push Up Planks
20 Sets x 1,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20 Reps
Thu
Cardio / Chest
Est. 30 min
14 exercises
Calf Press On Leg Press
1 Set
Step Machine
1 Set
Barbell Bench Press
1 Set
Dumbbell Incline Bench Press
1 Set
Dumbbell Wide Grip Bench Press Fly
1 Set
Barbell Decline Bench Press
1 Set
Praying Chest Press
1 Set
Cable Lower Chest Raise
1 Set
Side to Side Push Ups
1 Set
Cable Cross-Over
1 Set
Touch Hands Push Ups
1 Set
Machine Fly
1 Set
Barbell Bench Press
1 Set
One Leg Tibialis Raises
1 Set
Fri
Biceps / Triceps / Lats
Est. 31 min
15 exercises
Wide Neutral Distant Cable Pull Down
1 Set
Overhand Cable Pull Down
1 Set
Cable Rope Face Pull
1 Set
Barbell Preacher Curl
1 Set
Cable Reverse Curl
1 Set
Cable Rope Hammer Curl
1 Set
Weighted Tricep Dip
1 Set
Cable Tricep Pushdown (V-Bar)
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set
Dumbbell One-Arm Preacher Curl
1 Set
Dumbbell One-Arm Tricep Extension
1 Set
Dumbbell Alternating Bicep Curl
1 Set
Dumbbell Tricep Extension (Supine)
7 Sets x 5,10,15,20,15,10,5 Reps
Pull-Up (Hammer Grip)
20 Sets x 1,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20 Reps
Dip
20 Sets x 1,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20,20 Reps
Sat
Legs (Light Day)
Est. 31 min
14 exercises
Step Machine
1 Set
Machine Leg Extension
1 Set
Barbell Front Squat
5 Sets x 6,12345,12345,12345,12345 Reps
Machine Hip Abduction
1 Set
Machine Calf Raise
1 Set
Machine Seated Calf Raise
1 Set
Machine Single-Leg Curl
1 Set
Machine Hip Adduction
1 Set
Machine Leg Curl (Prone)
1 Set
Wide Stance Reverse Hack Squats
1 Set
Glute Kickback
1 Set
One Leg Tibialis Raises
1 Set
Machine Leg Press
1 Set
Barbell Squat
5 Sets x 20,12345,12345,12345,12345 Reps
Any
1,xxx,1 = dropset / 00 = failure or max / xx, 123 = increase weight per set / for Legs 1 = low, 2 =
Est. 0 min
0 exercises
This day is empty
Any
Rebuild (Abs) Tuesday, Thursday, Saturday
Est. 0 min
0 exercises
This day is empty
