Endurance/Low Repetition Workout

Upper Body Variation

Exercise: Bench Press

Weight: Start at a weight that you can do 10repetitions at.  You will decrease each set by 10lbs. 

Reps: 5

Sets: 5

**There is no rest in this exercise.  You do five reps at, let’s say, 135lbs.  You will then take off ten pounds and immediately do another five reps at 125lbs.

Exercise: Tricep Push-Downs

Weight: Start at a weight that you can do 10 repetitions at.  You will decrease each set by 5lbs.

Reps: 5

Sets: 5

**There is no rest in this exercise.  You do five reps at, let’s say, 75lbs.  You will then take off five pounds and immediately do another five reps at 70lbs.

Exercise: Military Press

Weight: Start at a weight that you can do 10 repetitions at.  You will decrease each set by 10lbs.

Reps: 5

Sets: 5

**There is no rest in this exercise.  You do five reps at, let’s say, 135lbs.  You will then take off ten pounds and immediately do another five reps at 125lbs.

Exercise: Bicep Curls

Weight: Start at a weight that you can do 10 repetitions at.  You will decrease each set by 5lbs.

Reps: 5

Sets: 5

**There is no rest in this exercise.  You do five reps at, let’s say, 50lbs.  You will then take off ten pounds and immediately do another five reps at 45lbs.

Exercise: Incline Dumbbell Bench Press

Weight: Assign appropriate weights for the repetition level.

Reps: 12

Sets: 3

Exercise: Nose Breakers

Weight: Assign appropriate weights for the repetition level.

Reps: 12

Sets: 3

Exercise: Shoulder Flies

Weight: Assign appropriate weights for the repetition level.

Reps: 12

Sets: 3