Mesocycle #17
Week 2 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


Slight Incline DB Bench
30's x 20
50's x 15
60's x 5
70's x 5
80's x 10


Incline Smith Bench Press:
1-25/Side x 6
2-25/Side x 4
3-25/Side x 8
3-25's + 10/Side x 8


Stretch Push-Up
3 Sets to Failure


A1: Assisted Dip
3 Sets to Failure


A2: Bent over DB Flies
3 Sets of 20


Incline DB Shoulder Raise
20's x 15 (3 Sets)


Landmine Shoulder Press:
45 Pound Plate x 8 (3 Sets)


Post-Workout:
Protein Donuts