Motivational, Training

New Back & Bicep (Strength Endurance) Workout

1802012 Back, Biceps (Strength Endurance) Workout

Phase 2 Strength Endurance Week 3:

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

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.

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.

2-2 = 2 seconds down 2 seconds up

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

Controlled = just keep tempo as slow/Controlled as you can

Stretch 5-10 minutes before…

“¢Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

“¢Single Leg Touchdown Press 12 Reps each leg, LR = 1 Set, 2 Sets Total,1 min rest


“¢Barbell Bent Over Rows 10-12 Reps, 2-2 tempo
“¢TRX Rows 12 Reps, slow tempo
4 sets, 2 min rest

Barbell Bent Over Rows

TRX Rows

“¢Pull Ups 8-12 Reps, 2-2 tempo
“¢TRX Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Pull Ups

TRX Rows

“¢Single Arm Dumbbell Rows 8-10 Reps, 2-2 tempo
“¢TRX Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Single Arm Dumbbell Row

TRX Rows


“¢Seated Hammer Curls 12 Reps, 2-2 tempo
“¢Single Leg Alt Curls 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Seated Hammer Curls

Single Leg Alt Curls

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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