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Strength-Endurance Training: Be Stronger... Longer
Bulking
Intermediate
Dumbbell
Plan Details
The Strength-Endurance Training: Be Stronger... Longer routine by AlexandreLoyer is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Short rest time + Superset as much as you can e.g. Deadlift + Bench Press.... Fast and Furious workout ! I've experimented it for 6 month, and it rocks ! You gain muscle and cardio !!
Routine detail
Mon
Back / Chest / Abs
Est. 45 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cross Body Crunch
2 Sets x 20 Reps
Stability Ball Leg Lift
2 Sets x 20 Reps
Side Plank
2 Sets x 20 Reps
Tue
Arms / Delto
Est. 47 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Wed
Legday / Abs
Est. 46 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Plank
2 Sets
Stability Ball Pull-In
2 Sets x 20 Reps
Abdominal Pendulum
2 Sets x 20 Reps
Thu
Back / Chest / Delto
Est. 49 min
6 exercises
Barbell Deadlift
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 20 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Fri
Arms / Abs
Est. 53 min
7 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Dumbbell Preacher Curl
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 20 Reps
Stability Ball Plank
3 Sets
Decline Bench Knee Raise
3 Sets x 20 Reps
Rotational Crunch
3 Sets x 20 Reps
