Enduro-Pump - JEFIT

Enduro-Pump - JEFIT

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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 Demonstration

Dumbbell Underhanded Front Raise

1 Set

Dumbbell External Rotations Demonstration

Dumbbell External Rotations

1 Set

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5,10,15,20,25 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

5 Sets x 5,10,15,20,25 Reps

Barbell Rear Press Demonstration

Barbell Rear Press

8 Sets x 15,15,12,10,1001,1001,1001,1001 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 15,15,12 Reps

Resistance Band Upright Rows Demonstration

Resistance Band Upright Rows

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set

Incline Front Barbell Raises Demonstration

Incline Front Barbell Raises

1 Set

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 20 Reps

One Arm Barbell Fingals Finger Press Demonstration

One Arm Barbell Fingals Finger Press

3 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

1 Set

Cable Reverse Curl Demonstration

Cable Reverse Curl

1 Set

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

1 Set

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

1 Set

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

9 Sets x 543212345 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 21 Reps

Chin-Up (Close Grip) Demonstration

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 Demonstration

Step Machine

1 Set

Barbell Squat Demonstration

Barbell Squat

10 Sets x 10,10,10,5,2,5,10,10,10,28 Reps

Machine Leg Press Demonstration

Machine Leg Press

1 Set

Hack Squat Demonstration

Hack Squat

5 Sets x 512,113,523,113,513 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 321,15,20,25 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

9 Sets x 20,16,12,8,4,8,12,16,20 Reps

Machine Leg Press Demonstration

Machine Leg Press

1 Set

Cable Hip Abduction Demonstration

Cable Hip Abduction

1 Set

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 6,12345,12345,12345,12345 Reps

Hip Abduction Demonstration

Hip Abduction

1 Set

Machine Leg Press Demonstration

Machine Leg Press

1 Set

One Leg Tibialis Raises Demonstration

One Leg Tibialis Raises

1 Set

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

1 Set

Machine Calf Raise Demonstration

Machine Calf Raise

1 Set

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

6 Sets x 54321,5,10,15,20,25 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

6 Sets x 12345,5,10,15,20,25 Reps

Wed

Back / Triceps

Est. 32 min

15 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 12,7,12,5,12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

1 Set

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

1 Set

Iso Lateral Low Row Demonstration

Iso Lateral Low Row

1 Set

Weighted Pull-Up Demonstration

Weighted Pull-Up

1 Set

Back Hyperextension Demonstration

Back Hyperextension

1 Set

Cable Seated Row Demonstration

Cable Seated Row

6 Sets x 25,20,15,1001,1001,1001 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

1 Set

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

1 Set

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

1 Set

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

7 Sets x 5,10,15,20,15,10,5 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

7 Sets x 20,15,10,5,10,15,20 Reps

Dip Demonstration

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 Demonstration

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 Demonstration

Calf Press On Leg Press

1 Set

Step Machine Demonstration

Step Machine

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set

Dumbbell Wide Grip Bench Press Fly Demonstration

Dumbbell Wide Grip Bench Press Fly

1 Set

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

1 Set

Praying Chest Press Demonstration

Praying Chest Press

1 Set

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

1 Set

Side to Side Push Ups Demonstration

Side to Side Push Ups

1 Set

Cable Cross-Over Demonstration

Cable Cross-Over

1 Set

Touch Hands Push Ups Demonstration

Touch Hands Push Ups

1 Set

Machine Fly Demonstration

Machine Fly

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set

One Leg Tibialis Raises Demonstration

One Leg Tibialis Raises

1 Set

Fri

Biceps / Triceps / Lats

Est. 31 min

15 exercises

Wide Neutral Distant Cable Pull Down Demonstration

Wide Neutral Distant Cable Pull Down

1 Set

Overhand Cable Pull Down Demonstration

Overhand Cable Pull Down

1 Set

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

1 Set

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

1 Set

Cable Reverse Curl Demonstration

Cable Reverse Curl

1 Set

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

1 Set

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

1 Set

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

1 Set

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

1 Set

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

1 Set

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

1 Set

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

7 Sets x 5,10,15,20,15,10,5 Reps

Pull-Up (Hammer Grip) Demonstration

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 Demonstration

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 Demonstration

Step Machine

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 6,12345,12345,12345,12345 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

1 Set

Machine Calf Raise Demonstration

Machine Calf Raise

1 Set

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

1 Set

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

1 Set

Machine Hip Adduction Demonstration

Machine Hip Adduction

1 Set

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

1 Set

Wide Stance Reverse Hack Squats Demonstration

Wide Stance Reverse Hack Squats

1 Set

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

1 Set

One Leg Tibialis Raises Demonstration

One Leg Tibialis Raises

1 Set

Machine Leg Press Demonstration

Machine Leg Press

1 Set

Barbell Squat Demonstration

Barbell Squat

5 Sets x 20,12345,12345,12345,12345 Reps

Any

Rebuild (Abs) Tuesday, Thursday, Saturday

Est. 0 min

0 exercises

This day is empty

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