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Endurance Builds Men (Updated July 2014)
Sport
Advanced
Machine strength
Plan Details
The Endurance Builds Men (Updated July 2014) routine by dice55m is a 30 day workout plan. It is an advanced level plan to achieve sport fitness goals.
This is a endurance workout routine that I Ashton J Boviall has created. It is 5weeks long 4days a week. A few days before you start this routine you will need to get your MAX for Bench Press, Curls, Triceps Extensions, Squats, Dead Lifts, etc... Each workout in this routine will be done as a pyramid first you will do 50% of 1RM for 12 reps then 60% for 10 reps then 70% for 8 reps twice. You will rest 2-3min after each Set. For more accurate measurements you can get your max of Incline, Decline, Etc. DO NOT EXCEED THE WORKOUTS IN THIS ROUTINE. If you are doing this workout then you are building your endurance the recommended diet for this is each of these per pound of body weight. Protein 1grm: Per body weight pound Carbs 1.8grm: Per body weight pound Fat 0.4grm: Per body weight pound I recommend doing a Harris Benedict Equation to figure out how many calories you need each day to stay current weight. Take that number and add 200 calories. One thing i can not stress enough is proper form. Use proper form in each and every workout. Proper form may cause you to be able to lift less weight but you will see more results. These days should only take between 1.5h-2h total of about 30-45min working out and around 40min of resting total. Try this routine and you WILL see results if you follow this program, the diet, and proper form. Also the cardio in this routine will be done at a fast passe that you can stay at for the entire 30min. Push your self it will burn it will break you mentally but push forward. This is endurance it will suck but it's only 5 weeks. Give it a try and rate my workout thank you.
Routine detail
Day 1
---(WEEK 1&6)---
Est. 0 min
0 exercises
This day is empty
Day 1
Chest, Triceps, Abdomen
Est. 212 min
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
4 Sets x 12 Reps
Decline Bench Leg Raise
4 Sets x 25 Reps
Decline Bench Weighted Twist
4 Sets x 25 Reps
Swimming
1 Set
Day 2
Back, Biceps
Est. 174 min
9 exercises
Barbell Drag Curl
4 Sets x 12 Reps
EZ Bar Close Grip Curl
4 Sets x 12 Reps
Elliptical Training
1 Set
Barbell Deadlift
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Dumbbell Alternating Preacher Curl (Hammer)
4 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12 Reps
Day 3
OFF
Est. 0 min
0 exercises
This day is empty
Day 4
Shoulders, Forearms, Abdomen
Est. 177 min
10 exercises
Dumbbell Seated Alternating Arnold Press
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Air Bike
4 Sets x 25 Reps
Weighted Side Bend
4 Sets x 25 Reps
Day 5
Legs, Calfs
Est. 174 min
9 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Hack Single-Leg Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 12 Reps
Recumbent Bike
1 Set
Day 8
---(Week 2&7)---
Est. 0 min
0 exercises
This day is empty
Day 8
Chest, Triceps, Abdomen
Est. 215 min
11 exercises
Decline Bench Leg Raise
4 Sets x 25 Reps
Decline Crunch
4 Sets x 25 Reps
Swimming
1 Set
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Press
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Day 9
Back, Biceps
Est. 173 min
9 exercises
Cable Seated Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 10
OFF
Est. 0 min
0 exercises
This day is empty
Day 11
Shoulders, Forearms, Abdomen
Est. 163 min
10 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Cuban Press
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 12 Reps
Plank
4 Sets
Weight Plate Rotation
4 Sets x 25 Reps
Day 12
Legs, Calfs
Est. 174 min
9 exercises
Hack Single-Leg Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 12 Reps
Recumbent Bike
1 Set
Barbell Squat
4 Sets x 12 Reps
Barbell Clean
4 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12 Reps
Dumbbell Wall Squat
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Day 15
---(Week 3&8)---
Est. 0 min
0 exercises
This day is empty
Day 15
Chest, Triceps, Abdomen
Est. 214 min
11 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Weighted Bench Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Stability Ball Trunk Rotation
4 Sets x 25 Reps
Stability Ball V-Up
4 Sets x 25 Reps
Swimming
1 Set
Day 16
Back, Biceps
Est. 174 min
9 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
Dumbbell Seated Hammer Curl
4 Sets x 12 Reps
Barbell Bicep Drag Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 17
OFF
Est. 0 min
0 exercises
This day is empty
Day 18
Shoulders, Forearms, Abdomen
Est. 178 min
10 exercises
Dumbbell Seated One-Arm Wrist Curl
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 12 Reps
Air Bike
4 Sets x 25 Reps
Cable Side Bend
4 Sets x 25 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Kettlebell Alternating Hang Clean
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 12 Reps
Day 19
Legs, Calfs
Est. 170 min
9 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Hack Single-Leg Calf Raise
4 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Recumbent Bike
1 Set
Day 22
---(Week 4&9)---
Est. 0 min
0 exercises
This day is empty
Day 22
Chest, Triceps, Abdomen
Est. 151 min
11 exercises
Barbell Decline Bench Press
3 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Overhead Tricep Extension
3 Sets x 5 Reps
Air Bike
4 Sets x 25 Reps
Dumbbell Side Bend
4 Sets x 25 Reps
Swimming
1 Set
Dumbbell Fly
3 Sets x 5 Reps
Weighted Tricep Dip
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 5 Reps
Dumbbell Incline Tricep Extension
3 Sets x 5 Reps
Day 23
Back, Biceps
Est. 111 min
9 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 5 Reps
Barbell Spider Curl
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Elliptical Training
1 Set
T Bar Row
3 Sets x 5 Reps
Dumbbell Seated Bicep Curl
3 Sets x 5 Reps
Day 24
OFF
Est. 0 min
0 exercises
This day is empty
Day 25
Shoulders, Forearms, Abdomen
Est. 165 min
10 exercises
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 8 Reps
Air Bike
4 Sets x 25 Reps
Dumbbell Side Bend
4 Sets x 25 Reps
Dumbbell Alternating Front Raise
4 Sets x 5 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Barbell Upright Row
4 Sets x 5 Reps
Day 26
Legs, Calfs
Est. 139 min
9 exercises
Barbell Squat
4 Sets x 5 Reps
Dumbbell Reverse Lunge
4 Sets x 5 Reps
Dumbbell Step-Up
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Hack Calf Raise
4 Sets x 5 Reps
Hack Single-Leg Calf Raise
4 Sets x 5 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 5 Reps
Recumbent Bike
1 Set
Day 29
---(Week 5&10)---
Est. 0 min
0 exercises
This day is empty
Day 29
Chest, Triceps, Abdomen
Est. 213 min
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Barbell Seated Tricep Extension
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 25 Reps
Toe Touches
4 Sets x 25 Reps
Swimming
1 Set
Day 30
Back, Biceps
Est. 173 min
9 exercises
Weighted Pull-Up
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Elliptical Training
1 Set
Cable Seated Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Day 31
OFF
Est. 0 min
0 exercises
This day is empty
Day 32
Shoulders, Forearms, Abdomen
Est. 163 min
10 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 12 Reps
Plank
4 Sets
Weight Plate Rotation
4 Sets x 25 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Cuban Press
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
4 Sets x 12 Reps
Day 33
Legs, Calfs
Est. 174 min
9 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Clean
4 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12 Reps
Dumbbell Wall Squat
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Hack Single-Leg Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 12 Reps
Recumbent Bike
1 Set
