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Endomorph Strength Training
General
Intermediate
Body
Plan Details
The Endomorph Strength Training routine by jblu1032 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The Endomorph body type is normally larger in appearance with a heavier fat accumulation and minimal muscle definition. Because of this it is usually harder to drop weight. To better assist the fat lose resistance this workout is created to focus on strength training through the use of circuits and low rest times. This is just the weight training portion to be conducted in the evening. Cardio should be done daily however. On weight training days cardio is best done first thing in the morning prior to eating as Fasting Cardio.
Routine detail
Day 1
Legs
Est. 96 min
32 exercises
Box Jump Multiple Response
1 Set x 15 Reps
Crunch
1 Set x 8 Reps
Box Jump Multiple Response
1 Set x 15 Reps
Crunch
1 Set x 25 Reps
Box Jump Multiple Response
1 Set x 15 Reps
Crunch
1 Set x 25 Reps
Box Jump Multiple Response
1 Set x 15 Reps
Crunch
1 Set x 25 Reps
Smith Machine Front Squat
1 Set x 20 Reps
Reverse Crunch
1 Set x 25 Reps
Smith Machine Front Squat
1 Set x 15 Reps
Reverse Crunch
1 Set x 25 Reps
Smith Machine Front Squat
1 Set x 15 Reps
Reverse Crunch
1 Set x 25 Reps
Smith Machine Front Squat
1 Set x 10 Reps
Reverse Crunch
1 Set x 25 Reps
Machine Leg Curl (Prone)
1 Set x 20 Reps
Superman
1 Set
Machine Leg Curl (Prone)
1 Set x 15 Reps
Superman
1 Set
Machine Leg Curl (Prone)
1 Set x 15 Reps
Superman
1 Set
Machine Leg Curl (Prone)
1 Set x 10 Reps
Superman
1 Set
Machine Seated Calf Raise
1 Set x 20 Reps
Russian Twist
1 Set x 25 Reps
Machine Seated Calf Raise
1 Set x 15 Reps
Russian Twist
1 Set x 25 Reps
Machine Seated Calf Raise
1 Set x 15 Reps
Russian Twist
1 Set x 25 Reps
Machine Seated Calf Raise
1 Set x 10 Reps
Russian Twist
1 Set x 25 Reps
Day 2
Back & Chest
Est. 129 min
40 exercises
Pull-Up
1 Set x 20 Reps
Air Bike
1 Set x 25 Reps
Pull-Up
1 Set x 15 Reps
Air Bike
1 Set x 25 Reps
Pull-Up
1 Set x 15 Reps
Air Bike
1 Set x 25 Reps
Pull-Up
1 Set x 10 Reps
Air Bike
1 Set x 25 Reps
Chin-Up with Knee Raise
1 Set x 20 Reps
V-Up
1 Set x 25 Reps
Chin-Up with Knee Raise
1 Set x 15 Reps
V-Up
1 Set x 25 Reps
Chin-Up with Knee Raise
1 Set x 15 Reps
V-Up
1 Set x 25 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
V-Up
1 Set x 25 Reps
Cable Seated Row
1 Set x 20 Reps
Cable Seated Row
1 Set x 15 Reps
Cable Seated Row
1 Set x 15 Reps
Cable Seated Row
1 Set x 10 Reps
Machine Incline Chest Press
1 Set x 20 Reps
Leg Raise
1 Set x 25 Reps
Machine Incline Chest Press
1 Set x 15 Reps
Leg Raise
1 Set x 25 Reps
Machine Incline Chest Press
1 Set x 15 Reps
Leg Raise
1 Set x 25 Reps
Machine Incline Chest Press
1 Set x 10 Reps
Leg Raise
1 Set x 25 Reps
Machine Inner Chest Press
1 Set x 20 Reps
Russian Twist
1 Set x 25 Reps
Machine Inner Chest Press
1 Set x 15 Reps
Russian Twist
1 Set x 25 Reps
Machine Inner Chest Press
1 Set x 15 Reps
Russian Twist
1 Set x 25 Reps
Machine Inner Chest Press
1 Set x 10 Reps
Russian Twist
1 Set x 25 Reps
Machine Fly
1 Set x 20 Reps
Machine Fly
1 Set x 15 Reps
Machine Fly
1 Set x 15 Reps
Machine Fly
1 Set x 10 Reps
Day 3
Shoulders
Est. 116 min
37 exercises
Dumbbell Arnold Press
1 Set x 20 Reps
Crunch
1 Set x 25 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 10 Reps
Dumbbell Arnold Press
1 Set x 15 Reps
Crunch
1 Set x 25 Reps
Dumbbell Arnold Press
1 Set x 15 Reps
Crunch
1 Set x 25 Reps
Dumbbell Arnold Press
1 Set x 10 Reps
Crunch
1 Set x 25 Reps
Machine Lateral Raise
1 Set x 20 Reps
Reverse Crunch
1 Set x 25 Reps
Machine Lateral Raise
1 Set x 15 Reps
Reverse Crunch
1 Set x 25 Reps
Machine Lateral Raise
1 Set x 15 Reps
Reverse Crunch
1 Set x 25 Reps
Machine Lateral Raise
1 Set x 10 Reps
Reverse Crunch
1 Set x 25 Reps
Machine Reverse Fly
1 Set x 20 Reps
Machine Reverse Fly
1 Set x 15 Reps
Machine Reverse Fly
1 Set x 15 Reps
Machine Reverse Fly
1 Set x 10 Reps
Weighted Bench Dip
1 Set x 20 Reps
Preacher Curl Machine
1 Set x 20 Reps
Weighted Bench Dip
1 Set x 15 Reps
Preacher Curl Machine
1 Set x 15 Reps
Weighted Bench Dip
1 Set x 15 Reps
Preacher Curl Machine
1 Set x 15 Reps
Weighted Bench Dip
1 Set x 10 Reps
Preacher Curl Machine
1 Set x 10 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 20 Reps
Dumbbell Incline Curl
1 Set x 20 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 15 Reps
Dumbbell Incline Curl
1 Set x 15 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 15 Reps
Dumbbell Incline Curl
1 Set x 15 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 10 Reps
Dumbbell Incline Curl
1 Set x 10 Reps
