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  1. #3946
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Erie, PA
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    Mesocycle #4
    Week 2 Day 2


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


    Cable Pulldown:
    70 x 15, 85 x 12, 100 x 10, 120 x 8
    Underhand rows smith:
    3-25 Plates x 6 (4 Sets)
    Cable rows with narrow neutral grip:
    85 x 15, 100 x 12, 120 x 10, 140 x 8
    Cable Pullovers:
    35 x 15 (4 Sets)
    EZ Curl Narrow Grip Bicep Curls:
    25/Side x 6 (4 Sets)
    Machine Hammer Strength Curls:
    20 x 15, 25 x 12, 30 x 10, 35 x 8
    Close Grip Smith Tricep Press:
    225 x 6 (4 Sets)
    Tricep press downs cable:
    140 x 10 (4 Sets)




    Post-Workout:
    Handel's Twixter

    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

  2. #3947
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,570
    Rep Power
    2148021

    Default

    Mesocycle #4
    Week 2 Day 3


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


    Hack Squat: (Muscle Rounds 15 Sec Rest between sets)
    3 Plates/Side x 4 (6 Sets)
    Smith Stiff legged deads:
    3-25 Plates x 8 (4 Sets)
    Leg press:
    7 Plates/Side x 20
    8 Plates/Side x 15
    9 Plates/Side x 12
    10 Plates/Side x 10
    Leg Extensions:
    40 Each leg x 15 (4 Sets)
    Lying leg curls:
    140 x 8 (4 Sets)
    Hip thrusters on Leg Curl:
    40 x 15 (4 Sets)
    A1: Seated calf machine: (4:2:2:4)
    2 Plates x 8 (4 Sets)
    A2: Toe raises off machine leg press:
    BW x 20 (4 Sets)


    Post-Workout:
    Turkey Burger & Sweet Potato Fries
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

  3. #3948
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,570
    Rep Power
    2148021

    Default

    Mesocycle #4
    Week 2 Day 4


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


    DB Bench Press:
    110’s x 6 (4 Sets)
    Cable Crossover:
    20 (Each Hand) x 15
    25(Each Hand) x 12
    30 (Each Hand) x 10
    35 (Each Hand) x 8
    Hammer Strength Paused Shoulder press:
    100 Each Hand x 6 (4 Sets)
    EZ Bar Upright rows;
    25/Side x 8 (4 Sets)
    Machine laterals:
    50 x 15, 60 x 12, 70 x 10, 75 x 8
    Cable crosses for rear delts:
    10 x 15, 10 x 12, 15 x 10, 15 x 8
    Machine crunches with pin loaded weight
    100 x 12 (4 Sets)


    Post-Workout:
    Chicken Fajitas and Rice
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

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