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
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