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Muscle  Endurance

Workout Description&nbsp;
This 2 day workout is great for new trainees who want to maximise their training time in the gym, with the goal of completing a 

Goblet Squat

Neutral Grip Chest Supported Dumbbell Row

Lying Leg Curls

Alternating Incline Dumbbell Bench Press

Cable Biceps Curl

Cable Tricep Extension

Hyperextension

Seated Machine Shoulder (Military) Press

Front-Foot Elevated Dumbbell Split Squat

45-Degrees Lat Pulldown

Plank

Abominal Hip Thrust

Workout Description&nbsp;
This 2 day workout is great for new trainees who want to maximise their training time in the gym, with the goal of completing a fat loss and increasing their stamina.

The Muscle Endurance System&nbsp;
The muscle Endurance system method will help you burn fat and increase stamina by focusing on higher repetition ranges &nbsp;through the workout .
The workout will be a pairing of an upper body with lower body exercises and 3 sets of exercises with &nbsp;repetition ranges of 15-20 with rest times up to &nbsp;a minute to promote incomplete recovery for the fat loss effect and increase stamina effect.

	Intermediate (2-3 years)
	30 minutes/day \| 2 days/week \| 4 weeks
	Increase Stamina, Lose Weight, Tone Body, Fat Loss
	1 x Dumbbell, 2 x Dumbbell, Incline Bench, Lying Leg Curl Machine, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Rope Cable Machine, Back Hyperextension Bench, Shoulder Press Machine, Weight Plate, Lat Pulldown Cable Machine, Lat Pulldown Bar, Bodyweight, Flat Bench Show More

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Goblet Squat	3 rounds	15-20 reps	0s
1B.Neutral Grip Chest Supported Dumbbell Row	3 rounds	15-20 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Lying Leg Curls	3 rounds	15-20 reps	0s
2B.Alternating Incline Dumbbell Bench Press	3 rounds	15-20 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Cable Biceps Curl	3 rounds	15-20 reps	0s
3B.Cable Tricep Extension	3 rounds	15-20 reps	60s

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Hyperextension	3 rounds	15-20 reps	0s
1B.Seated Machine Shoulder (Military) Press	3 rounds	15-20 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Front-Foot Elevated Dumbbell Split Squat	3 rounds	15-20 reps	0s
2B.45-Degrees Lat Pulldown	3 rounds	15-20 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Plank See Exercise Notes	3 rounds	AMAPs	0s
3B.Abominal Hip Thrust	3 rounds	15-20 reps	60s

Muscle Endurance

Week 1 Overview

Day 1

Day 2

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