Mesocycle One is all about muscle endurance. You will lift weights that are 60–70% of your 1RM during these four weeks. Each week will feature a different workout for every muscle group. Your rep range will be around 15 reps or more for most exercises, but to total failure for many others like pushups, pull ups and band work. This cycle is divided into three muscle groupings with four workouts per grouping:
Chest, Shoulders and Biceps Back and Triceps Legs
These nonstop workouts are sure to test the endurance of even an advanced exerciser and feature training concepts like drop sets, 21s and rest periods of 30–45 seconds between exercises. You will do one set for each muscle group and have only about 30 seconds of rest before moving on to the next body part.
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