Mesocycle #10
Week 3 Day 2
Tempo Indication: Eccentricause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Decline DB Bench Press:
80's x 10
90's x 10
100's x 8
100's x 8 --> 80's x 8 --> 60's x 12
Smith Incline Bench Press:
25/Side x 10
2-25/Side x 10
3-25/Side x 12
4-25/Side x 8
Cable Crossover:
45 Each Hand x 15 (2 Sets)
Assisted Dip Machine
2 Sets to Failure
HS Rear Delt Raise:
50 x 40 (2 Sets)
DB Shoulder Laterals:
20's x 10
25's x 8
30's x 8
Single Hand Pushdowns
60 Each Hand x 12 (2 Sets)
DB Skullcrusher:
40's x 10 (2 Sets)
Post-Workout:
Breakfast Egg Muffins
Week 3 Day 2
Tempo Indication: Eccentricause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Decline DB Bench Press:
80's x 10
90's x 10
100's x 8
100's x 8 --> 80's x 8 --> 60's x 12
Smith Incline Bench Press:
25/Side x 10
2-25/Side x 10
3-25/Side x 12
4-25/Side x 8
Cable Crossover:
45 Each Hand x 15 (2 Sets)
Assisted Dip Machine
2 Sets to Failure
HS Rear Delt Raise:
50 x 40 (2 Sets)
DB Shoulder Laterals:
20's x 10
25's x 8
30's x 8
Single Hand Pushdowns
60 Each Hand x 12 (2 Sets)
DB Skullcrusher:
40's x 10 (2 Sets)
Post-Workout:
Breakfast Egg Muffins