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STS – Disk #1 – Meso #1 – Chest, Shoulders & Biceps Workout Download

STS – Disk #1 – Meso #1 – Chest, Shoulders & Biceps Workout Download $9.97

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You are purchasing a digital download, not a physical DVD.

Length: 50 Minutes

File Size: 765 MB


The first workout in the STS program is Chest, Shoulders & Biceps (disc #1). This week kicks off with the lightest weights in the STS program – only 60% of your 1RM. Here is where you will burn calories, develop muscular endurance for long term activities, build stamina, and condition the joints, tissues and tendons for the more intense mesocycles to come. Many of the exercises in this mesocycle will be used throughout the STS program, so make sure to focus on your form and technique.

Equipment Needed:

barbell, dumbbells, band, bench or step, chair, stability ball and mat

Summary of Mesocycle #1  – Muscle Endurance

STS is based on linear periodization and you will begin your STS program with four weeks of muscle endurance workouts in Mesocycle #1 (12 DVDs). You will be using weights that are only 60% to 70% of your 1RM and your reps will normally be around 15, but don’t be fooled—these are not easy workouts.

Since the focus of this mesocycle is muscle endurance, you will only need a minimum rest period of 30 seconds between sets.  Muscle endurance is simply the ability to perform repetitive or sustained muscle contractions against some type of resistance for relatively long periods of time.

Mesocycle #1 can be found on your DVD discs numbered 1 through 12 and is divided into three muscle groupings with four workouts per grouping:

#1 Chest, Shoulders & Biceps (discs 1,4,7,10)
#2 Back & Triceps
(discs 2,5,8,11)
#3 Legs
(discs 3,6,9,12)

You will work each muscle group only once per week for a total of three workouts every week. We have designed these workouts so you can either do them on consecutive days or you can take a day or two off between the different STS workouts. If you are doing the workouts on consecutive days, be sure to do an upper body workout on the first day, a lower body on the second day, and the remaining upper body workout on the third day. You need to find a schedule that fits your lifestyle to make sure that you complete all three workouts in order during a seven day period. Enough talk, let’s get started!

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