OFFICIAL PLAN · FREE

ADERAP: Muscular Endurance — High-Rep Strength

4 DAYS · INTERMEDIATE · BARBELL, CABLE, DUMBBELL, MACHINE

Lower Endurance

  1. SquatLegs
  2. Leg ExtensionLegs
  3. Leg CurlLegs
  4. Calf RaiseLegs

Upper Press

  1. Bench PressChest
  2. Cable FlyChest
  3. Dumbbell FlyChest
  4. Tricep PushdownArms

Upper Pull

  1. DeadliftBack
  2. Barbell RowBack
  3. Seated Cable RowBack
  4. Face PullShoulders

Shoulder & Back

  1. Overhead PressShoulders
  2. Lateral RaiseShoulders
  3. Cable Lateral RaiseShoulders
  4. Rear Delt FlyShoulders
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