Muscular Endurance Training – Legs + Shoulders (Machines – 60 min)
This muscular endurance workout combines two major muscle groups— legs and shoulders —using exclusively weight training machines . It's ideal for those looking to improve muscle tone, endurance, and capacity in a safe and controlled manner.
📋 Objective
Develop muscular endurance through medium-volume training, short breaks , and guided movements . Perfect for beginners or as a supplement in transition phases between strength or hypertrophy training.
🕒 Total duration
60 minutes
🔁 Method
- 3 to 4 sets per exercise
- 15 to 20 repetitions
- 30 to 45 seconds break between sets
- Load between 50-65% of your 1RM
- Rhythm: Controlled (2s concentric, 3s eccentric)
💪 Warm-up (10 min)
- 5 minutes on the elliptical or bike
- Joint mobility: shoulder circles, arm raises, hip rotations
- 1 light set (20 reps) of:
- Leg press
- Lateral raise with cables or machine
🏋️♀️ Main Workout (45 min)
LEGS
-
Leg Press
3-4 sets x 15-20 reps
-
Leg extension machine
3-4 sets x 15-20 reps
3. Leg curl (lying or sitting)
3 sets x 15-20 reps
4. Abductor (gluteus medius machine)
3 sets x 15-20 reps
SHOULDERS
-
Lateral raise (machine or cables)
3-4 sets x 15-20 reps
-
Shoulder press (machine)
3 sets x 15-20 reps
-
Front raise (machine or with cables)
3 sets x 15-20 reps
-
Reverse Peck (Reverse Rear Delt Machine)
3 sets x 15-20 reps
🧘♂️ Back to calm (5 min)
- Stretching for shoulders, quadriceps, hamstrings and glutes
- Light mobility with circular shoulder movements and arm raises
- Slow, controlled breathing for 3 minutes
✅ Final Notes
- Focus on the quality of the movement , not just the repetitions.
- Adjust the load to maintain correct technique until the end
- Excellent for endurance days or as a complement to intense strength training.
