LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warm Up
Horizontal
Stationary Bike
Set time
1 15 min
Workout Blocks
Workout Session
Horizontal
Push-Up to Renegade Row
Set reps load Tempo Rest
1 12 light controlled 30s
2 12 light controlled 30 s
3 16 light controlled 45s
Devil’s Press
Set reps load Tempo Rest
1 10 light fast 30s
2 10 light fast 30s
3 15 light fast 45s
Flat DB Bench Press
Set reps load Tempo Rest
1 20 light controlled 30 s
2 20 light controlled 30 s
3 15 moderate controlled 30 s
DB Bicep Curl [MS]
Set reps load Tempo Rest
1 20 light controlled 30 s
2 20 light controlled 30 s
3 20 light controlled 30 s
Front to Lateral Delt Raises
Set reps load Tempo Rest
1 20 light controlled 30s
2 20 light controlled 30s
3 20 light controlled 30s
Military Press
Set reps load Tempo Rest
1 20 light controlled 30s
2 20 light controlled 30s
3 15 moderate controlled 30s
Cable Chest Fly
Set reps load Tempo Rest
1 20 light controlled 30s
2 20 light controlled 30s
3 15 moderate controlled 30s
Neutral Grip Lat Pulldown [DF]
Set reps load Tempo Rest
1 20 light controlled 30s
2 20 light controlled 30s
3 13 moderate controlled 30s

Strength Endurance Week 2

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Strength endurance is the ability of muscles to exert force repeatedly or hold it for an extended period without fatigue. It represents a balance between maximal strength and endurance, allowing individuals to perform tasks efficiently over prolonged periods. This fitness component combines muscular strength, cardiovascular fitness.

Warm-Up Blocks

Warm Up
Horizontal Loading

LLT
Stationary Bike
Set Time
1 15 min h:m:s

Stationary Bike: Interval Training

Workout Blocks

Workout Session
Horizontal Loading

LLT
Push-Up to Renegade Row
Set Reps Load Tempo Rest
1 12 Light Controlled 30s (h:m:s)
2 12 Light Controlled 30 s (h:m:s)
3 16 Light Controlled 45s (h:m:s)

Start in a high plank position with a dumbbell in each hand, hands directly under your shoulders and feet slightly wider than hip-width for stability.

Engage your core, keep your body in a straight line from head to heels, and avoid letting your hips sag or rotate.

Lower your chest toward the floor by bending your elbows to perform a push-up.

Press back up to the starting plank position.

From the plank, pull one dumbbell up toward your ribcage, keeping your elbow close to your body and your hips as steady as possible.

Lower the dumbbell back to the floor with control, then repeat the row on the opposite side.

Continue alternating rows for the desired number of repetitions.

LMT
Devil’s Press
Set Reps Load Tempo Rest
1 10 Light Fast 30s (h:m:s)
2 10 Light Fast 30s (h:m:s)
3 15 Light Fast 45s (h:m:s)
LLT
Flat DB Bench Press
Set Reps Load Tempo Rest
1 20 Light Controlled 30 s (h:m:s)
2 20 Light Controlled 30 s (h:m:s)
3 15 Moderate Controlled 30 s (h:m:s)
LLT
DB Bicep Curl [MS]
Set Reps Load Tempo Rest
1 20 Light Controlled 30 s (h:m:s)
2 20 Light Controlled 30 s (h:m:s)
3 20 Light Controlled 30 s (h:m:s)
LLT
Front to Lateral Delt Raises
Don't shrug and don't raise hands drastically above shoulder height
Set Reps Load Tempo Rest
1 20 Light Controlled 30s (h:m:s)
2 20 Light Controlled 30s (h:m:s)
3 20 Light Controlled 30s (h:m:s)
LLT
Military Press
Set Reps Load Tempo Rest
1 20 Light Controlled 30s (h:m:s)
2 20 Light Controlled 30s (h:m:s)
3 15 Moderate Controlled 30s (h:m:s)
Cable Chest Fly
Set Reps Load Tempo Rest
1 20 Light Controlled 30s (h:m:s)
2 20 Light Controlled 30s (h:m:s)
3 15 Moderate Controlled 30s (h:m:s)
LLT
Neutral Grip Lat Pulldown [DF]
Set Reps Load Tempo Rest
1 20 Light Controlled 30s (h:m:s)
2 20 Light Controlled 30s (h:m:s)
3 13 Moderate Controlled 30s (h:m:s)