Microcycle: 2
Mesocycle: 1
Macrocycle: 1

Cardiovascular Training:

Running with kids at the football practice as usual

Weight Training:

• Incline Bench (135 lbs.) & Pull-ups: 4 x 8
• Barbell Shoulder Press (105 lbs.) & Parachute: 4 x 8
• Bend Over Row (145 lbs.) & Push-ups: 4 x 8
• Crazy 8’s ( four 5 lbs. plates): 2 sets
• Skull Crushers (75 lbs.) & E-Z Bar Close Grip (75 lbs.): 2 sets
• Abs

Total Time: 40 Minutes

Second microcycle has started. Increase the weight and decrease the repetitions accordingly.