Microcycle: 2
Mesocycle: 1
Macrocycle: 1

Cardiovascular Training:

• Warm-ups: stationary bike, 5 minutes
• Rowing and Stationary Bike: 3 minutes on each station for 2 sets
• Stairmaster: 5 minutes on challenging level of resistance

Weight Training

• Squat (155 lbs.) & Whole Body Crunches*: 4 x 8
• Deadlift (155 lbs.) & Bicycle Crunches*: 4 x 8
• Lunges (115 lbs.) & Shoelaces (or any abdominal exercise)*: 4 x 8
• Three-way Calfs: & Push-ups: 2 sets, 2 x 20 for push-ups
• Floor Rope Biceps (40, 50 lbs.) & Hammer Curls (15 lbs.): 2 x 10
• Close Grip Triceps (135 lbs.) & Diamond Push-ups: 2 x 10
• Pull-ups (26 reps): 1 set until failure
• Dips (35 reps): 1 set until failure

The abdominal exercises implemented with the lower body exercises are to be done for 10 to 15 repetitions. Sorry guys, you thought you could get away with just 4 sets of 8 reps…hit the floor and make those abs work. It’s “crunch” time before you head out to the shore or the beach. Have a great July 4th and let Kobayashi or Joey Chestnut eat the Nathan’s hot dogs for you. For better choice of meat, try some turkey sausages with whole wheat buns.