Interval training is one of the greatest ways to build muscle endurance. This type of routine is one of my favorites because it gives a great workout in a minimal amount of time. It can also be used for any number of single body parts by limiting the exercises your perform to exercises that work those body parts.
How to perform this routine
Each exercise will have 5 sets in which you will go all out for 20 seconds performing a max number of reps. After 20 seconds has expired, rest for 10 seconds and then begin the next set.
You should rest only 2 minutes between exercises
For the exercises requiring weights, use an amount of weight that is challenging to perform reps for 20 seconds.
| Upper Body Blast | ||
|---|---|---|
| Exercise | Details | |
| Push-ups - Regular |
Set 1 - 20 seconds Set 2 - 20 seconds Set 3 - 20 seconds Set 4 - 20 seconds Set 5 - 20 seconds |
|
| Pull-ups Regular Grip |
Set 1 - 20 seconds Set 2 - 20 seconds Set 3 - 20 seconds Set 4 - 20 seconds Set 5 - 20 seconds |
|
| Dips - Bars |
Set 1 - 20 seconds Set 2 - 20 seconds Set 3 - 20 seconds Set 4 - 20 seconds Set 5 - 20 seconds |
|
| Dumbbell Curls |
Set 1 - 20 seconds Set 2 - 20 seconds Set 3 - 20 seconds Set 4 - 20 seconds Set 5 - 20 seconds |
|
| Triceps Extensions |
Set 1 - 20 seconds Set 2 - 20 seconds Set 3 - 20 seconds Set 4 - 20 seconds Set 5 - 20 seconds |
|
| Dumbbell Press - Flat |
Set 1 - 20 seconds Set 2 - 20 seconds Set 3 - 20 seconds Set 4 - 20 seconds Set 5 - 20 seconds |
|
| Shoulder Press |
Set 1 - 20 seconds Set 2 - 20 seconds Set 3 - 20 seconds Set 4 - 20 seconds Set 5 - 20 seconds |
|
| Chin-ups | Max Reps | |
| Push-ups - Regular | Max Reps | |
