Endurance Builds Men (Updated July 2014)

Aboviall

Jul 25th 2014

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Endurance Builds Men (Updated July 2014)

DOWNLOADS/VIEWS: 66/4867

RATING: 68 (FROM 18 JEFIT MEMBERS)

3 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

---(WEEK 1&6)--- 0 exercises, 0 min

Chest, Triceps, Abdomen 11 exercises, 3 hrs 31 mins

Barbell Bench Press	4x12 reps	rest: 180s
Barbell Incline Bench Press	4x12 reps	rest: 180s
Dumbbell Fly	4x12 reps	rest: 180s
Cable Cross-Over	4x12 reps	rest: 180s
Dumbbell Tricep Extension	4x12 reps	rest: 180s
Weighted Tricep Dip	4x12 reps	rest: 180s
Cable Shoulder Extension	4x12 reps	rest: 180s
Cable Tricep Kickback (Reverse Grip)	4x12 reps	rest: 180s
Decline Bench Leg Raise	4x25 reps	rest: 180s
Decline Bench Weighted Twist	4x25 reps	rest: 180s
Swimming	1x1 reps	rest: 30s

Back, Biceps 9 exercises, 2 hrs 53 mins

Barbell Deadlift	4x12 reps	rest: 180s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 180s
T Bar Row	4x12 reps	rest: 180s
Dumbbell Rear Delt Row	4x12 reps	rest: 180s
Dumbbell Alternating Preacher Curl (Hammer)	4x12 reps	rest: 180s
Dumbbell Alternating Preacher Curl	4x12 reps	rest: 180s
Barbell Drag Curl	4x12 reps	rest: 180s
EZ Bar Close Grip Curl	4x12 reps	rest: 180s
Elliptical Training	1x1 reps	rest: 30s

OFF 0 exercises, 0 min

Shoulders, Forearms, Abdomen 10 exercises, 2 hrs 56 mins

Dumbbell Seated Alternating Arnold Press	4x12 reps	rest: 180s
Dumbbell Alternating Front Raise	4x12 reps	rest: 180s
Barbell Shrug	4x12 reps	rest: 180s
Dumbbell Lateral Raise	4x12 reps	rest: 180s
Dumbbell Seated Wrist Curl	4x12 reps	rest: 180s
Dumbbell Seated Wrist Curl (Palms Down)	4x12 reps	rest: 180s
Cable Reverse Curl	4x12 reps	rest: 180s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 180s
Air Bike	4x25 reps	rest: 180s
Weighted Side Bend	4x25 reps	rest: 180s

Legs, Calfs 9 exercises, 2 hrs 53 mins

Barbell Squat	4x12 reps	rest: 180s
Dumbbell Step-Up	4x12 reps	rest: 180s
Machine Leg Press	4x12 reps	rest: 180s
Dumbbell Lunge	4x12 reps	rest: 180s
Hack Calf Raise	4x12 reps	rest: 180s
Hack Single-Leg Calf Raise	4x12 reps	rest: 180s
Machine Seated Calf Raise	4x12 reps	rest: 180s
Machine Seated Single-Leg Calf Raise	4x12 reps	rest: 180s
Recumbent Bike	1x1 reps	rest: 30s

---(Week 2&7)--- 0 exercises, 0 min

Chest, Triceps, Abdomen 11 exercises, 3 hrs 35 mins

Dumbbell Bench Press	4x12 reps	rest: 180s
Dumbbell Decline Press	4x12 reps	rest: 180s
Dumbbell Decline Fly	4x12 reps	rest: 180s
Machine Fly	4x12 reps	rest: 180s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 180s
Dumbbell Tricep Extension (Supine)	4x12 reps	rest: 180s
Cable One-Arm Tricep Pushdown	4x12 reps	rest: 180s
EZ Bar French Press	4x12 reps	rest: 180s
Decline Bench Leg Raise	4x25 reps	rest: 180s
Decline Crunch	4x25 reps	rest: 180s
Swimming	1x1 reps	rest: 30s

Back, Biceps 9 exercises, 2 hrs 53 mins

Cable Seated Row	4x12 reps	rest: 180s
Back Hyperextension	4x12 reps	rest: 180s
Barbell Bent-Over Row	4x12 reps	rest: 180s
Weighted Pull-Up	4x12 reps	rest: 180s
Barbell Curl	4x12 reps	rest: 180s
Dumbbell Concentration Curl	4x12 reps	rest: 180s
Dumbbell Zottman Curl	4x12 reps	rest: 180s
EZ Bar Preacher Curl (Close Grip)	4x12 reps	rest: 180s
Elliptical Training	1x1 reps	rest: 30s

OFF 0 exercises, 0 min

Shoulders, Forearms, Abdomen 10 exercises, 2 hrs 42 mins

Barbell Shoulder Press	4x12 reps	rest: 180s
Barbell Upright Row	4x12 reps	rest: 180s
Barbell Military Press	4x12 reps	rest: 180s
Dumbbell Cuban Press	4x12 reps	rest: 180s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 180s
Dumbbell Seated Wrist Curl	4x12 reps	rest: 180s
Dumbbell Seated Wrist Curl (Neutral Grip)	4x12 reps	rest: 180s
Dumbbell One-Arm Wrist Curl (Pronated)	4x12 reps	rest: 180s
Plank	4x1 reps	rest: 60s
Weight Plate Rotation	4x25 reps	rest: 180s

Legs, Calfs 9 exercises, 2 hrs 54 mins

Barbell Squat	4x12 reps	rest: 180s
Barbell Clean	4x12 reps	rest: 180s
Barbell Romanian Deadlift From Deficit	4x12 reps	rest: 180s
Dumbbell Wall Squat	4x12 reps	rest: 180s
Hack Calf Raise	4x12 reps	rest: 180s
Hack Single-Leg Calf Raise	4x12 reps	rest: 180s
Machine Seated Calf Raise	4x12 reps	rest: 180s
Machine Seated Single-Leg Calf Raise	4x12 reps	rest: 180s
Recumbent Bike	1x1 reps	rest: 30s

---(Week 3&8)--- 0 exercises, 0 min

Chest, Triceps, Abdomen 11 exercises, 3 hrs 33 mins

Dumbbell Bench Press	4x12 reps	rest: 180s
Dumbbell Incline Bench Press	4x12 reps	rest: 180s
Dumbbell Incline Fly	4x12 reps	rest: 180s
Cable Cross-Over	4x12 reps	rest: 180s
Cable High Pulley Tricep Extension	4x12 reps	rest: 180s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 180s
Weighted Bench Dip	4x12 reps	rest: 180s
Dumbbell Tricep Extension	4x12 reps	rest: 180s
Stability Ball Trunk Rotation	4x25 reps	rest: 180s
Stability Ball V-Up	4x25 reps	rest: 180s
Swimming	1x1 reps	rest: 30s

Back, Biceps 9 exercises, 2 hrs 54 mins

Barbell Deadlift	4x12 reps	rest: 180s
Barbell Bent-Over Row (Reverse Grip)	4x12 reps	rest: 180s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 180s
Dual Cable Triceps Extension	4x12 reps	rest: 180s
Dumbbell Seated Hammer Curl	4x12 reps	rest: 180s
Barbell Bicep Drag Curl	4x12 reps	rest: 180s
Dumbbell Concentration Curl	4x12 reps	rest: 180s
Barbell Concentration Curl	4x12 reps	rest: 180s
Elliptical Training	1x1 reps	rest: 30s

OFF 0 exercises, 0 min

Shoulders, Forearms, Abdomen 10 exercises, 2 hrs 58 mins

Barbell Shrug	4x12 reps	rest: 180s
Barbell Behind the Back Shrug	4x12 reps	rest: 180s
Dumbbell Seated Arnold Press	4x12 reps	rest: 180s
Kettlebell Alternating Hang Clean	4x12 reps	rest: 180s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 180s
Dumbbell Supinated One-Arm Wrist Curl	4x12 reps	rest: 180s
Dumbbell Seated One-Arm Wrist Curl	4x12 reps	rest: 180s
Dumbbell One-Arm Wrist Curl (Pronated)	4x12 reps	rest: 180s
Air Bike	4x25 reps	rest: 180s
Cable Side Bend	4x25 reps	rest: 180s

Legs, Calfs 9 exercises, 2 hrs 50 mins

Barbell Squat	4x12 reps	rest: 180s
Machine Single-Leg Curl	4x12 reps	rest: 180s
Machine Leg Press (Wide Stance)	4x12 reps	rest: 180s
Machine Leg Extension	4x12 reps	rest: 180s
Hack Calf Raise	4x12 reps	rest: 180s
Hack Single-Leg Calf Raise	4x12 reps	rest: 180s
Machine Seated Single-Leg Calf Raise	4x12 reps	rest: 180s
Machine Seated Calf Raise	4x12 reps	rest: 180s
Recumbent Bike	1x1 reps	rest: 30s

---(Week 4&9)--- 0 exercises, 0 min

Chest, Triceps, Abdomen 11 exercises, 2 hrs 30 mins

Barbell Bench Press	3x5 reps	rest: 180s
Barbell Decline Bench Press	3x5 reps	rest: 180s
Cable Cross-Over	3x5 reps	rest: 180s
Dumbbell Fly	3x5 reps	rest: 180s
Barbell Overhead Tricep Extension	3x5 reps	rest: 180s
Cable Rope Overhead Tricep Extension	3x5 reps	rest: 180s
Dumbbell Incline Tricep Extension	3x5 reps	rest: 180s
Weighted Tricep Dip	3x5 reps	rest: 180s
Air Bike	4x25 reps	rest: 180s
Dumbbell Side Bend	4x25 reps	rest: 180s
Swimming	1x1 reps	rest: 15s

Back, Biceps 9 exercises, 1 hr 51 mins

Barbell Deadlift	3x5 reps	rest: 180s
Barbell Bent-Over Row (Reverse Grip)	3x5 reps	rest: 180s
Barbell Bent-Over Row	3x5 reps	rest: 180s
T Bar Row	3x5 reps	rest: 180s
Barbell Curl	3x5 reps	rest: 180s
Barbell Spider Curl	3x5 reps	rest: 180s
Barbell Preacher Curl	3x5 reps	rest: 180s
Dumbbell Bicep Curl	3x5 reps	rest: 180s
Elliptical Training	1x1 reps	rest: 15s

OFF 0 exercises, 0 min

Shoulders, Forearms, Abdomen 10 exercises, 2 hrs 45 mins

Dumbbell Alternating Front Raise	4x5 reps	rest: 180s
Dumbbell Alternating Deltoid Raise	4x5 reps	rest: 180s
Barbell Shoulder Press	4x5 reps	rest: 180s
Barbell Upright Row	4x5 reps	rest: 180s
Barbell Wrist Curl (Posterior)	4x8 reps	rest: 180s
EZ Bar Curl (Reverse Grip)	4x8 reps	rest: 180s
Dumbbell One-Arm Wrist Curl (Pronated)	4x8 reps	rest: 180s
Dumbbell Supinated One-Arm Wrist Curl	4x8 reps	rest: 180s
Air Bike	4x25 reps	rest: 180s
Dumbbell Side Bend	4x25 reps	rest: 180s

Legs, Calfs 9 exercises, 2 hrs 18 mins

Barbell Squat	4x5 reps	rest: 180s
Dumbbell Reverse Lunge	4x5 reps	rest: 180s
Dumbbell Step-Up	4x5 reps	rest: 180s
Machine Leg Press	4x5 reps	rest: 180s
Hack Calf Raise	4x5 reps	rest: 180s
Hack Single-Leg Calf Raise	4x5 reps	rest: 180s
Machine Seated Single-Leg Calf Raise	4x5 reps	rest: 180s
Machine Seated Calf Raise	4x5 reps	rest: 180s
Recumbent Bike	1x1 reps	rest: 15s

---(Week 5&10)--- 0 exercises, 0 min

Chest, Triceps, Abdomen 11 exercises, 3 hrs 32 mins

Barbell Bench Press	4x12 reps	rest: 180s
Dumbbell Incline Bench Press (Hammer Grip)	4x12 reps	rest: 180s
Dumbbell Incline Fly	4x12 reps	rest: 180s
Cable Lower Chest Raise	4x12 reps	rest: 180s
Barbell Seated Tricep Extension	4x12 reps	rest: 180s
Dumbbell Seated One-Arm Tricep Extension	4x12 reps	rest: 180s
Cable Tricep Kickback	4x12 reps	rest: 180s
Cable Shoulder Extension	4x12 reps	rest: 180s
Bench Weighted Decline Crunch	4x25 reps	rest: 180s
Toe Touches	4x25 reps	rest: 180s
Swimming	1x1 reps	rest: 30s

Back, Biceps 9 exercises, 2 hrs 53 mins

Cable Seated Row	4x12 reps	rest: 180s
Back Hyperextension	4x12 reps	rest: 180s
Barbell Bent-Over Row	4x12 reps	rest: 180s
Weighted Pull-Up	4x12 reps	rest: 180s
Barbell Curl	4x12 reps	rest: 180s
Dumbbell Concentration Curl	4x12 reps	rest: 180s
Dumbbell Zottman Curl	4x12 reps	rest: 180s
EZ Bar Preacher Curl (Close Grip)	4x12 reps	rest: 180s
Elliptical Training	1x1 reps	rest: 30s

OFF 0 exercises, 0 min

Shoulders, Forearms, Abdomen 10 exercises, 2 hrs 42 mins

Barbell Shoulder Press	4x12 reps	rest: 180s
Barbell Upright Row	4x12 reps	rest: 180s
Barbell Military Press	4x12 reps	rest: 180s
Dumbbell Cuban Press	4x12 reps	rest: 180s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 180s
Dumbbell Seated Wrist Curl	4x12 reps	rest: 180s
Dumbbell Seated Wrist Curl (Neutral Grip)	4x12 reps	rest: 180s
Dumbbell One-Arm Wrist Curl (Pronated)	4x12 reps	rest: 180s
Plank	4x1 reps	rest: 60s
Weight Plate Rotation	4x25 reps	rest: 180s

Legs, Calfs 9 exercises, 2 hrs 54 mins

Barbell Squat	4x12 reps	rest: 180s
Barbell Clean	4x12 reps	rest: 180s
Barbell Romanian Deadlift From Deficit	4x12 reps	rest: 180s
Dumbbell Wall Squat	4x12 reps	rest: 180s
Hack Calf Raise	4x12 reps	rest: 180s
Hack Single-Leg Calf Raise	4x12 reps	rest: 180s
Machine Seated Calf Raise	4x12 reps	rest: 180s
Machine Seated Single-Leg Calf Raise	4x12 reps	rest: 180s
Recumbent Bike	1x1 reps	rest: 30s