Strength-Endurance Training: Be Stronger... Longer

Workout Name : Strength-Endurance Training: Be Stronger... Longer

Shared By : AlexandreLoyer VIP

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 11 / 442

Average Rating

87

Based upon 3 vote(s)

 

Description

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 !!

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Monday Back / Chest / Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 30 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 30 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 30 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 8 3 Progress Chart

Abs

Cross Body Crunch Cross Body Crunch 30 sec 20 2 Progress Chart

Abs

Exercise Ball Leg Lifts Exercise Ball Leg Lifts 30 sec 20 2 Progress Chart

Abs

Lying to Side Plank Lying to Side Plank 30 sec - 2 Progress Chart
Tuesday Arms / Delto
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 30 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 30 sec 8 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 30 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 30 sec 8 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 30 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 20 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 20 3 Progress Chart
Wednesday Legday / Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 30 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 8 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 30 sec 20 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 20 3 Progress Chart

Abs

Plank Plank 30 sec - 2 Progress Chart

Abs

Exercise Ball Knee Roll Exercise Ball Knee Roll 30 sec 20 2 Progress Chart

Abs

Abdominal Pendulum Abdominal Pendulum 30 sec 20 2 Progress Chart
Thursday Back / Chest / Delto
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 30 sec 20 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 20 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 20 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 20 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 30 sec 20 3 Progress Chart

Shoulders

Cable Reverse Fly Cable Reverse Fly 30 sec 20 3 Progress Chart
Friday Arms / Abs
Muscle Exercise Name Timer Reps Sets Track

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 30 sec 20 3 Progress Chart

Biceps

Dumbbell Preacher Curl Dumbbell Preacher Curl 30 sec 20 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 30 sec 20 3 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 30 sec 20 3 Progress Chart

Abs

Plank on Exercise Ball Plank on Exercise Ball 30 sec - 3 Progress Chart

Abs

Decline Bench Knee Raise Decline Bench Knee Raise 30 sec 20 3 Progress Chart

Abs

Twisting Floor Crunch Twisting Floor Crunch 30 sec 20 3 Progress Chart