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