Strength Training Workout Program

Workout Program :

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