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  1. #4501
    OLYMPIAN The Solution's Avatar
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    Jun 2010
    Location
    Erie, PA
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    Mesocycle #13
    Week 2 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


    Incline DB Bench Press:
    50' x 10
    80's x 12 (2 Sets)


    HS Chest Fly:
    100 x 10
    140 x 8,6,4 (Rest Pause)


    Stretch Push-Ups:
    2 Sets to Failure


    DB Side Lateral Partials:
    30's x 10
    40's x 20 (2 Sets)


    DB Side Lateral's
    30's x 8
    30's x 8,5,4 (Rest Pause)


    Dual Handle Pushdown:
    100 x 12
    100 x 10,7,5 (Rest Pause)


    DB Floor Press:
    70's x 10 (2 Sets)


    Post-Workout:
    Outright Bar
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4502
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,951
    Rep Power
    2148092

    Default

    Mesocycle #13
    Week 2 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


    Wide Grip Pulldown:
    120 x 10 (3 Sets)


    Single Arm Low Cable Row:
    35 Each Hand x 8
    35 Each Hand x 8,5,4 (Rest Pause)


    Facepulls to Mid Back
    100 x 10
    140 x 12, 7, 5 (Rest Pause)


    Incline Braced DB Row:
    45's x 10 (2 Sets)


    HyperExtensions:
    BW x Failure (2 Sets)


    EZ Bar Curl
    75 x 15 (2 Sets)
    75 x 15,8,6 (Rest Pause)


    BB Curl (4:1:1:1)
    65 x 8 (2 Sets)


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


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