MTRW : Enduance & Strength | 2nd Phase Of The 3 Month Lean Strength Plan

Happy Saturday,

I do not know about you but I get bored easily and change my workout pretty often . Frankly, it was a bit hard to me to be diligent and stick with the same format for a month. So I am ready to change it up.

During our first month, Endurance Phase (3 month lean strength plan) the schedule was: 2 shoulder/back/chest workouts a week one on Monday and one of Friday (plenty of rest since there will be a bi/tri workout on Wednesday), 2 lower body workouts (Tuesday and Thursday), and 1 bi/tri workout (Wednesday).

Since our goal is to progressively overload our bodies to create a metabolic response we will now move into Endurance & Strength Phase. To accomplish our goal we will switch it up to the following format for the next 4 weeks.

Weeks 5-8 of the 3 Month Lean Out Plan:

  • Warm-up: 5-10 min dynamic stretches
  • I Part: Timed Body and Suspension Training Exercises | whole body endurance training and conditioning
  • II Part: e.g., dumbbell, barbell, kettlebell, resistance bands, and sandbag endurance-strength weight training

    • Sets: 5 sets per body part during endurance-strength weight training
    • Reps: Mid reps – 15-20 using mid range weight | choose your weight so you can perform 15-20 full ROM sets | do not cheat yourself of the progress
  • III Part: cool down and stretching| muscle flow stretches | foam roller & myofascial trigger point release massage | yoga

Below is the description of how you will calculate your 1 Rep max to guide your workloads/weight selection for the workout.  Use the site below to help you get the 1Rep max:

http://www.nsca-lift.org/fly%20solo%20program/onearm.asp

Of course continue POP Nutrition lifestyle so you can get the best result and get the most out of your life.

I will be posting our first workout for Monday on Sunday afternoon (February 19). So get ready to get sweating.

Svetlana

Esse Libere Fitness – Free To Be Fit