Microcycle: 1
Mesocycle: 1
Macrocycle: 1

Cardiovascular Training:

Football practice: jogging for 1 mile and running through drills and plays with the kids

Total Time: 2.5 hours

Weight Training:

Upper Body Workout:

• Dumbbell Bench Press (70 lbs.) & pull-ups: 4 x 10
• Dumbbell Shoulder Press ( 40 lbs.) & push-ups: 4 x 10
• Lat Pull Down (100 lbs.) & Dips: 4 x 10
• Bicep Sideway Pull-ups & Standing Cable Curls (30 lbs.): 2 x 10
• Behind-the-Back Dumbbell Triceps ( 50 lbs.) & Spiderman Push-ups: 2 x 10
• Abs

Total Time: 40 minutes