Endurance-Building Workout: Back, Biceps, Abs

Building endurance is key for getting stronger. This workout is ideal for your abs, biceps and back, while improving your cardiovascular strength.

The Workout

• 5 minutes jogging
• Bent Over Barbell Row: 3 sets of 15 reps
• Seated Cable Rows: 3 sets of 15 reps
• Seated Good Mornings: 3 sets of 15 reps
• Pullups (Assisted or Not): 3 sets of 15 reps
• Hammer Curls: 3 sets of 15 reps
• Alternating Biceps Curls: 3 sets of 15 reps
• 5 minute run
• Crunches: 3 sets of 30 reps
• Wall Sits: 3 sets of 30 seconds
• Plank: 2 sets of 20 seconds
• 5 minutes jogging or walking