Endurance Strength
General
Intermediate
Barbell
Plan Details
The Endurance Strength routine by FACE250 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push
Est. 76 min
7 exercises
Stationary Bike
1 Set
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Pull
Est. 84 min
8 exercises
Stationary Bike
1 Set
Barbell Deadlift
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row (Reverse Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 3
Shoulders
Est. 107 min
8 exercises
Stationary Bike
1 Set
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Day 4
Leg
Est. 87 min
6 exercises
Stationary Bike
1 Set
Barbell Deep Squat
5 Sets x 15 Reps
Barbell Clean Deadlift
5 Sets x 15 Reps
Barbell Lunge
3 Sets x 20 Reps
Barbell Sumo Deadlift
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Day 5
Rest
Est. 102 min
8 exercises
Stationary Bike
1 Set
Push-Up
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
