I'm not sure of the new cardio workouts that Cathe is working on for us (hint)
but this is the rotation where you can do your choice of cardio in between STS days.
MESOCYCLE #1 - Muscle Endurance (60% to 70% of 1RM)… In this phase the workouts will feel similar in nature (yet totally different format) to our other muscle endurance type workouts...working with higher reps ( 15 reps or more)....Here is where we burn calories, develop muscular endurance for long term activities, build stamina, and condition the joints, tissues, tendons for the next phase.....let the soreness begin }(
#1 Week ONE/Day One...(Chest, Shoulders & Biceps)-Pull Out Workout Number 1
At Least A Day Off In Between (
Cardio)
#2 Week ONE/Day Two.... (Back & Triceps)- Workout number 2
At Least A Day Off In Between
#3 Week ONE/Day Three... (Legs)- Workout Number 3
At Least A Day Off In Between
#4 WEEK TWO/Day One... (Chest, Shoulders & Biceps)-Pull Out Workout Number 4
At Least A Day Off In Between
#5 Week TWO/Day Two.... (Back & Triceps)- Workout number 5
At Least A Day Off In Between
#6 Week TWO/Day Three... (Legs)- Workout Number 6
At Least A Day Off In Between
#7 Week THREE/Day One... (Chest, Shoulders & Biceps)-Pull Out Workout Number 7
At Least A Day Off In Between
#8 Week THREE/Day Two.... (Back & Triceps)- Workout number 8
At Least A Day Off In Between
#9 Week THREE/Day Three... (Legs)- Workout Number 9
At Least A Day Off In Between
#10 Week FOUR/Day One... (Chest, Shoulders & Biceps)-Pull Out Workout Number 10
At Least A Day Off In Between
#11 Week FOUR/Day Two.... (Back & Triceps)- Workout number 11
At Least A Day Off In Between
#12 Week FOUR/Day Three... (Legs)- Workout Number 12
(((((Active Recovery - Take one week off and do light activities))))))
MESOCYCLE #2 Hypertrophy (70% to 80% of 1RM)...here is where we build LEAN muscle mass, break plateus, define our muscles, stimulate our metabolism....these workouts will feel similar to our Gym Style Workouts in lifting nature except with a whole new approach, various techniques, and slightly less reps (8reps to 12 reps)
#13 Week ONE/Day One... (Chest, Shoulders & Triceps)-Pull Out Workout Number 13
At Least A Day Off In Between
#14 Week ONE/Day Two.... (Legs)-Workout number 14
At Least A Day Off In Between
#15 Week ONE/Day Three... (Back & Biceps)-Workout Number 15
At Least A Day Off In Between
#16 Week TWO/Day One... (Chest, Shoulders & Triceps)-Pull Out Workout Number 16
At Least A Day Off In Between
#17 Week TWO/Day Two.... (Legs)-Workout number 17
At Least A Day Off In Between
#18 Week TWO/Day Three... (Back & Biceps)-Workout Number 18
At Least A Day Off In Between
#19 Week THREE/Day One... (Chest, Shoulders & Triceps)-Pull Out Workout Number 19
At Least A Day Off In Between
#20 Week THREE/Day Two.... (Legs)-Workout number 20
At Least A Day Off In Between
#21 Week THREE/Day Three... (Back & Biceps)-Workout Number 21
At Least A Day Off In Between
#22 Week FOUR/Day One... (Chest, Shoulders & Triceps)-Pull Out Workout Number 22
At Least A Day Off In Between
#23 Week FOUR/Day Two.... (Legs)-Workout number 23
At Least A Day Off In Between
#24 Week FOUR/Day Three... (Back & Biceps)-Workout Number 24
(((((Take one week off and do light activities))))))
MESOCYCLE # 3....Strength (80% to 90% of 1RM)…here you will do the least reps of all (6reps to 8 reps)…and really challenge the muscle to get stronger. Your body will burn more total fat, even at rest, because you have now increased your lean muscle mass, especially in Meso #2, and overall strength.
#25 Week ONE/Day One... (Chest & Back)-Pull out Workout Number 25
At Least A Day Off In Between
#26 Week ONE/Day Two.... (Legs & Shoulders)-Workout number 26
At Least A Day Off In Between
#27 Week ONE/Day Three... (Biceps & Triceps)-Workout Number 27
At Least A Day Off In Between
#28 Week TWO/Day One... (Chest & Back)-Pull Out Workout Number 28
At Least A Day Off In Between
#29 Week TWO/Day Two.... (Legs & Shoulders)-Workout number 29
At Least A Day Off In Between
#30 Week TWO/Day Three... (Biceps & Triceps)-Workout Number 30
At Least A Day Off In Between
#31 Week THREE/Day One... (Chest & Back)-Pull Out Workout Number 31
At Least A Day Off In Between
#32 Week THREE/Day Two.... (Legs & Shoulders)-Workout number 32
At Least A Day Off In Between
#33 Week THREE/Day Three... (Biceps & Triceps)-Workout Number 33
At Least A Day Off In Between
#34 Week FOUR/Day One... (Chest & Back)-Pull Out Workout Number 34
At Least A Day Off In Between
#35 Week FOUR/Day Two.... (Legs & Shoulders)-Workout number 35
At Least A Day Off In Between
#36 Week FOUR/Day Three... (Biceps & Triceps)-Workout Number 36
The final DVD is Ab Circuits and you can do Ab/core workouts two to three times per week