Weeks 1 & 2: Muscular endurance routine - WTOC-TV: Savannah, Beaufort, SC, News, Weather & Sports

Weeks 1 & 2: Muscular endurance routine

Day 1 Chest and shoulders

  • Flat bench barbell press 3 sets 12-15 reps
  • Incline dumbbell press 3 sets 12 -15 reps
  • Incline dumbbell fly 3 sets 12-15 reps
  • Seat overhead dumbbell press 3 sets 12-15 reps
  • Seated dumbbell side raises 3 sets 12-15 reps
  • Standing dumbbell front raises 3 sets 12-15 reps
  • Day 2 quadriceps, hamstrings, and calves

Barbell squats 3 sets 12-15 reps

  • Seated leg extensions 3 sets 12-15 reps
  • Alternating front lunge 3 sets 12-15 reps each leg (use body weight)
  • Lying hamstring curls 3 sets 12-15 reps
  • Seated calf raise machine 3 sets 12-15 reps

Day 3 back

  • Wide grip lat pull down 3 sets 12-15 reps
  • Bent over barbell rows 3 sets 12-15 reps
  • One arm dumbbell rows 3 sets 12-15 reps
  • Dumbbell pull over 3 sets 12-15 reps

Day 4 arms

  • Straight bar press downs 3 sets 12-15 reps
  • Seated dumbbell curls 3 sets 12-15 reps
  • Body weight bench dips 3 sets 12-15 reps
  • Standing barbell curls 3 sets 12-15 reps

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