Mesocycle 1 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 push ups, pull ups and band work. This cycle is divided into three muscle groupings with four workouts per grouping:
#1 Chest, Shoulders and Biceps
#2 Back and Triceps
#3 Legs

These nonstop workouts are sure to test the endurance of even an advanced exerciser and feature training concepts like drop sets, 21-s 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.

Extended Stretch You will notice that every workout concludes with our signature STS extended bonus stretch. This relaxing and thorough stretch is designed to restore and increase flexibility, relieve stress and improve overall circulation to the muscles and joints. It will also aid in muscle recovery. You'll engage in a combination of yoga-, pilates-, and athletic-based stretches while targeting all major muscle groups to ensure a well balanced stretch session. Enjoy this workout after every STS workout or simply on its own.

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