MESOCYCLE I - MODERATE FAT LOSS - PHASE 01

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

dpillai on August 03, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs

Description

Monday – Lower body quads dominant
Tuesday – Upper body “horizontal” dominant + Cardio
Wednesday – OFF/Abs
Thursday – Lower body hips dominant
Friday – OFF/Abs
Saturday – Upper body “vertical” dominant + Cardio
Sunday – OFF

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Front Squats	95 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
Angled Leg Press (toes pointed out)	100 lbs.	12	60
	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Dumbbell Squats	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Walking Lunges with Dumbbells	-	10	60
	-	10	60
	-	10	60
	-	10	60
Leg Extensions	10 lbs.	100	60

Day 8

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Front Squats	-	-	60
	-	-	60
	-	-	60
	-	-	60
Angled Leg Press (toes pointed out)	-	-	60
	-	-	60
	-	-	60
	-	-	60
Dumbbell Squats	-	-	60
	-	-	60
	-	-	60
	-	-	60
Walking Lunges with Dumbbells	-	-	60
	-	-	60
	-	-	60
	-	-	60
Leg Extensions	-	-	60

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