Weeks 1 - 4: STRENGTH TRAINING
MESOCYCLE 1
Monday: Legs Tuesday: Chest/Triceps Wedensday: cardio thursday: BAck/Biceps friday: Shoulders/Abs saturday: cardio sunday: rest
Rest between Sets 1 min
Legs/Calves
Leg Extensions 3 sets of 10 reps
Wide Stance Barbell Squat 3 sets of 10 reps
Walking barbell Lunge 3 sets of 10 reps.
Single Leg Kettlebell Deadlift 3 sets of 10 reps.
Lying Leg Curl 3 sets of 10 reps
Standing Calf Raises 3 sets of 12 reps
Seated Calf Raise 3 sets of 12 reps
Chest/Triceps
Wide Pushups 3 sets of 10 reps
Incline Dumbbell Bench Press 3 sets of 12 reps
Flat Bench Cable Flyes 3 sets of 10 reps
Decline Flyes 3 sets of 12 reps
Standing Dumbbell Triceps Extension 3 sets of 12 reps