Microcycle: 2
Mesocycle: 1
Macrocycle: 1

Cardiovascular Training

• Warm-up: Elliptical, 3 minutes

• Elliptical: Interval training, 17 minutes

• Stationary Bike: Interval training, 10 minutes

During an interval training, you change levels of resistance to keep the workout challenging. For example, for a period of 3 minutes, you can increase 1 level for every minute and then lower the level to rest for one minute before doing another interval.

Weight Lifting Traing

• Dumbbell Incline (60 lbs.) & Pull-ups: 4 x 8 & 4 x 10
• Dumbbell Shoulder Press (50 lbs.) & Spiderman Push-ups: 4 x8 & 4 x 10( each side)
• Lat Pull Down (110 lbs.) & Dips: 4 x 8 & 4 x 10
• Biceps Pull-ups & Standing Cable Curls (50 lbs.): 2 x 10
• Backward Dips (45 lbs. plate) & Behind-the-back Triceps (50 lbs. dumbbell): 2 x 10
• Floorwipers
• Abs