Back, Biceps (Strength Endurance) Workout

Strength Endurance

Phase 2 Strength Endurance Week 2.

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.


This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other.

2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up


“¢Pull Ups 8-12 Reps, 2-2 tempo
“¢Rope Straight Arm Pulldown Rows 1012 Reps, 4-1-2 tempo
4 sets, 2 min rest

“¢Barbell Bent Over Rows 8-12 Reps, 2-2 tempo
“¢TRX Rows 8-12 Reps, 3/4-1-2 tempo
4 sets, 2 min rest

“¢T Bar Rows 10-12 Reps, 2-2 tempo
“¢V Bar Pulldown Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest


“¢Seated Hammer Curls 12 Reps, 2-2 tempo
“¢Single Leg w/Airex Pad Forehead Curls 12 Reps, 4-1-2 tempo
4 sets, 2 min rest


“¢Ab Wheel Rollouts or Any Ab exercise of your choice 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.


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