Muscular Endurance Upper-Body

Horizontal Loading
LLT
DB Incline Press
reps 15
weight_lbs
Rest 30s
Set Reps Weight Rest
1 15 lbs 30s (h:m:s)
2 12 lbs 45s (h:m:s)
3 12 lbs 45s (h:m:s)
4 12 lbs 45s (h:m:s)
LLT
Lat Pulldown Machine Workout –
reps 15
weight_lbs
Rest 30s
Lats
Set Reps Weight Rest
1 15 lbs 30s (h:m:s)
2 12 lbs 45s (h:m:s)
3 12 lbs 45s (h:m:s)
4 12 lbs 45s (h:m:s)
LLT
Machine Flye – Chest Workout
reps 12
weight_lbs
Rest 45s
Chest
Set Reps Weight Rest
1 12 lbs 45s (h:m:s)
2 12 lbs 45s (h:m:s)
3 12 lbs 45s (h:m:s)
LLT
Seated Cable Row – Long Handles
reps 12
weight_lbs
Rest 45s
- Use Seated Cable Row Machine and two Long Handle attachments - Pull from straight arms to a pull that brings the handles apart from each other, reaching the upper chest region. Alternatives - Seated Cable Row – Long Rope - Floor Seated Cable Row with Long Handles - Freemotion High Pull Machine - Scapular Retraction - Cable Standing Row with Long Handles
Set Reps Weight Rest
1 12 lbs 45s (h:m:s)
2 12 lbs 45s (h:m:s)
3 12 lbs 45s (h:m:s)
LLT
Machine Shoulder Press – Shoulder Workout -Deltoid
reps 12
weight_lbs
Rest 45s
Anterior Deltoid
Set Reps Weight Rest
1 12 lbs 45s (h:m:s)
2 12 lbs 45s (h:m:s)