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  1. #4261
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    Mesocycle #10
    Week 3 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Low Decline Bench Press:
    80's x 12 (4 Sets)


    A1: DB Floor Press:
    70's x 8 (4 Sets)


    A2: Cable Crossover:
    30's x 8 (4 Sets)


    B1: DB Shoulder Lateral's
    20's x 15 (4 Sets)


    B2: HS Shoulder Press
    2 Plates/Side x 10 (4 Sets)


    Dual Cable Pressdown:
    140 x 10 (4 Sets)


    Overhead Cable Tricep Extension:
    80 x 10 (4 Sets)


    Post-Workout:
    Chicken & Potatoes
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4262
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    Mesocycle #10
    Week 3 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Leg Extension:
    40 Each Leg x 20, 12, 10 (Rest Pause)


    Leg Press
    5 Plates/Side x 10 (Feet Wide/High), x 10 (Feet Close) ((3 Sets))


    Walking Lunges:
    3 Chains (75lbs) x 16 Steps (4 Sets)


    Lying Leg Curl
    110 x 15 (4 Sets)


    Seated Calf Raise:
    2 Plates x 15 (6 Sets)


    Post-Workout:
    Graeter's Banana Cream Pie
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #4263
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    Mesocycle #10
    Week 4 Day 1


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Hammer Strength Low Row's
    60 Each Hand x 10 (4 Sets)


    Close Grip Pulldown:
    110 x 8 (3 Sets)


    Banded Dumbbelll Pullover:
    40 + Band x 10 (3 Sets)


    Weighted Hyper Extensions:
    95 x 10 (3 Sets)


    Lat Pulldown:
    110 x 10 + 1 Minute Negative (1 Set)


    Barbell Curl: (3:1:1:1)
    75 x 8 (4 Sets)


    Incline Hammer Curl (4:1:1:1)
    25's x 10 (4 Sets)


    Post-Workout:
    Healthy Peanut Butter Chip Muffins
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #4264
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    Mesocycle #10
    Week 4 Day 2


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Incline DB Bench Press:
    90's x 10 (4 Sets)


    Incline Smith Bench Press:
    25/side x 8
    2-25's/side x 8
    3-25's/side x 8
    3-25's + 10/Side x 8


    BW Dips:
    Failure x 3 (Rest Pause Set)


    Cable Crossover:
    25 Each Hand x 8 + 10 Second Negative (3 Sets)


    HS Rear Delt Raise:
    70 x 20 (4 Sets)


    HS Shoulder Press:
    2 Plates +25/Side x 6 (4 Sets)


    Rope Pressdown:
    140 x 10 (4 Sets)


    DB Skullcrushers:
    30's x 12 (4 Sets)


    Post-Workout:
    Steak , Potato, Shrimp, and Rice
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  5. #4265
    OLYMPIAN The Solution's Avatar
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    Mesocycle #10
    Week 4 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds


    Single Arm Low Cable Row:
    110 x 8 (4 Sets)


    Chest Supported Row
    2-45 Plates x 10 (4 Sets)


    EZ Bar Preacher Curls
    85 x 8 (4 Sets)


    Cable Hammer Curls
    90 x 8 (3 Sets)


    Post-Workout:
    Protein Brownie/Cake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #4266
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    Mesocycle #10
    Week 4 Day 4

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Machine Press
    2 Plates/Side x 8
    2 Plates+25/Side x 8
    3 Plates/Side x 8
    3 Plates+25/Side x 8

    A1: Incline Smith Press (3:1:1:1)
    225 x 8 (4 Sets)

    A2: Incline Fly
    50's x 8 (4 Sets)

    B1: DB Shoulder Lateral's
    20's x 15 (4 Sets)

    B2: DB Bent Over Delt Raise
    30's x 15 (4 Sets)

    Dual Cable Pressdown:
    140 x 10 (4 Sets)

    Overhead Cable Tricep Extension:
    80 x 10 (4 Sets)

    Post-Workout:
    Double Chocolate Chip Protein Muffins:
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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