Loading...
A. Cruz Muscular Endurance Schedule
General
Intermediate
Machine strength
Plan Details
The A. Cruz Muscular Endurance Schedule routine by cruzariel is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Every two weeks then alternate with the sister schedule
Routine detail
Day 1
Chest/Shoulders
Est. 104 min
10 exercises
Push-Up
5 Sets x 15 Reps
Dumbbell Fly
5 Sets x 15 Reps
Dumbbell Incline Fly
5 Sets x 15 Reps
Cable Cross-Over
5 Sets x 15 Reps
Cable Lower Chest Raise
5 Sets x 15 Reps
Cable Incline Pulldown (Supine)
5 Sets x 15 Reps
Cable Seated Shoulder Press
5 Sets x 15 Reps
Cable Bent-Over Lateral Pulley
5 Sets x 15 Reps
Cable External Rotation
5 Sets x 15 Reps
Cable Front Raise
5 Sets x 15 Reps
Day 2
Upper/Lower Legs
Est. 107 min
10 exercises
Barbell Squat
5 Sets x 15 Reps
Dumbbell Lunge
5 Sets x 15 Reps
Hack Squat
5 Sets x 15 Reps
Dumbbell Plie Squat
5 Sets x 15 Reps
Dumbbell Step-Up
5 Sets x 15 Reps
Box Jump Multiple Response
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Cable Leg Kickback
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Day 3
Upper/Lower Back
Est. 65 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Day 4
Abdominals (Days 1-3)
Est. 38 min
5 exercises
Plank
4 Sets
Machine Ab Crunch
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Weight Plate Rotation
4 Sets x 15 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Day 5
Cardiovascular Regime
Est. 45 min
3 exercises
Running
1 Set
Yoga
1 Set
Martial Arts Practice
1 Set
