Gym Leg Endurance — Session 12

45-minute advanced strength workout for leg endurance, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resist

Duration

45 min

Difficulty

advanced

Equipment

gym equipment

Muscle groups

biceps, calves, glutes, hamstrings, quads, shoulders, triceps

Exercises

1. 1. Cable biceps curl

   4 sets · 8-10 reps

   Keep upper arms steady and avoid swinging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Hip thrust machine

   4 sets · 8-10 reps

   Drive through heels and finish with glutes, not low back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Smith machine squat

   4 sets · 8-10 reps

   Set safety stops and squat within comfortable depth. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Barbell Romanian deadlift

   4 sets · 8-10 reps

   Hinge back with bar close to thighs and neutral spine. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Standing calf raise machine

   4 sets · 8-10 reps

   Pause at the top and lower slowly. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Shoulder press machine

   4 sets · 8-10 reps

   Press smoothly while keeping ribs down. Rest 45-90 seconds between sets; use a load that allows controlled technique.