After completing the 12 week endurance program (below), a feasible upgrade option would be to increase the rep range (up to 50). Initially, I would suggest this on just a couple of exercises - the exercise choice may be relative to your sport (& periodization of training). For example, a show jumper may increase the repetitions performed for Squats or Seated Calf Raise, whilst a mid-season soccer player may increase repetitions performed of Standing Hamstring Curls and Leg Extensions.

Endurance Gym Wokout - Part 1

Sample Gym Routine - Endurance (Intermediate) Weeks - 1 to 6 Training Days - 3 Times a Week (i.e. Monday, Wednesday, Friday) Working Sets - 3 (1-2 mins. rest between sets) Repetitions - 15 to 25 Percentage of 1 RM (if applicable) - 60% No. EXERCISE TARGET AREA 1 21's on Cable Crossovers (Hands High, Medium, Low) Pectoralis Major (Chest) 2 Superset Straight-Arm Pulldonws & Wide-Grip Pulldowns (to Front) Latissimus Dorsi (Back) 3 Superset Leg Extension & Seated Leg Press Quadriceps (Thighs) 4 Seated Leg Curl Hamstrings (Leg Bicep) 5 Superset Lateral Dumbbell Raise & Dumbbell Shoulder Press Deltoids (Shoulders) 6 Superset Bicep Curl Machine & Tricep Ext. Machine Biceps & Triceps (Arm) 7 Seated Calf Raises Gastrocnemius & Soleus (Calf) 8 Ab Crunches & Lying Hip Flexion Rectus Abdominis & Hip Flexors (Stomach) 9 Cardio Workout (Interval) Cardiovascular

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each
exercise.

     

Endurance Gym Wokout - Part 2

Sample Gym Routine - Endurance (Intermediate) Weeks - 7 to 12 Training Days - 3 Times a Week (i.e. Monday, Wednesday, Friday) Working Sets - 3 (1-2 mins. rest between sets) Repetitions - 20 to 25 Percentage of 1 RM (if applicable) - 60% No. EXERCISE TARGET AREA 1 Flat Dumbbell Press Pectoralis Major (Chest) 2 Seated Row Latissimus Dorsi (Back) 3 Squats Quadriceps (Thighs) 4 Military Press Deltoids (Shoulders) 5 Preacher Curls Biceps (Arm) 6 Dips Triceps (Arm) 7 Standing Calf Raises Gastrocnemius (Calf) 8 Sit-Ups Rectus Abdominis (Stomach) 9 Cardio Workout (Interval) Cardiovascular

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each
exercise.

     

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