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  1. Replies
    283
    Views
    16,567

    Mesocycle #15 Week 3 Day 4 BB Curl 2:1:1:1...

    Mesocycle #15
    Week 3 Day 4

    BB Curl 2:1:1:1
    3x10 70

    Rope Hammer Curl 3:1:1:1
    3x12 80

    DB Incline Concentration Curls 3:1:1:1
  2. Replies
    283
    Views
    16,567

    Mesocycle #15 Week 3 Day 3 DB Bench Press...

    Mesocycle #15
    Week 3 Day 3

    DB Bench Press 2:1:1:1
    Week 1 3x8 90s
    Week 2 3x8 95s +5
    Week 3 3x10 95s +2 reps
    Week 4 3x10

    Smith Machine Incline Press 2:1:1:1
  3. Replies
    283
    Views
    16,567

    Mesocycle #15 Week 3 Day 2 DB Row 2:1:1:1...

    Mesocycle #15
    Week 3 Day 2

    DB Row 2:1:1:1
    Week 1 3x8 60
    Week 2 3x8 65 +5
    Week 3 3x10 65 +2 reps
    Week 4 3x10

    Pull Up Assisted 2:1:1:1
  4. Replies
    283
    Views
    16,567

    Mesocycle #15 Week 3 Day 1 Lying Leg Curl...

    Mesocycle #15
    Week 3 Day 1

    Lying Leg Curl 2:1:1:1 DoubleDropSet
    1xfail/fail/fail 100/80/65

    BB Squat 2:1:1:1
    Week 1 3x8 235
    Week 2 3x8 240 +5
    Week 3 3x10 240 +2 reps
  5. Replies
    283
    Views
    16,567

    Mesocycle #15 Week 2 Day 4 BB Curl 2:1:1:1...

    Mesocycle #15
    Week 2 Day 4

    BB Curl 2:1:1:1
    3x10 70

    Rope Hammer Curl 3:1:1:1
    3x12 80

    DB Incline Concentration Curls 3:1:1:1
  6. Replies
    283
    Views
    16,567

    2019 Training

    Mesocycle #15
    Week 2 Day 3

    DB Bench Press 2:1:1:1
    Week 1 3x8 90s
    Week 2 3x8 95s +5
    Week 3 3x10
    Week 4 3x10

    Smith Machine Incline Press 2:1:1:1
  7. Replies
    283
    Views
    16,567

    2019 Training

    Mesocycle #15
    Week 2 Day 2

    DB Row 2:1:1:1
    Week 1 3x8 60
    Week 2 3x8 65 +5
    Week 3 3x10
    Week 4 3x10

    Pull Up Assisted 2:1:1:1
  8. Replies
    283
    Views
    16,567

    Mesocycle #15 Week 2 Day 1 Lying Leg Curl...

    Mesocycle #15
    Week 2 Day 1

    Lying Leg Curl 2:1:1:1 DoubleDropSet
    1xfail/fail/fail 100/80/65

    BB Squat 2:1:1:1
    Week 1 3x8 235
    Week 2 3x8 240 +5
    Week 3 3x10
  9. Replies
    283
    Views
    16,567

    Mesocycle #15 Week 1 Day 4 BB Curl 2:1:1:1...

    Mesocycle #15
    Week 1 Day 4

    BB Curl 2:1:1:1
    3x10 70

    Rope Hammer Curl 3:1:1:1
    3x12 80

    DB Incline Concentration Curls 3:1:1:1
  10. Replies
    283
    Views
    16,567

    2019 Training

    Mesocycle #15
    Week 1 Day 3

    DB Bench Press 2:1:1:1
    Week 1 3x8 90s
    Week 2 3x8
    Week 3 3x10
    Week 4 3x10

    Smith Machine Incline Press 2:1:1:1
  11. Replies
    283
    Views
    16,567

    Mesocycle #15 Week 1 Day 2 DB Row 2:1:1:1...

    Mesocycle #15
    Week 1 Day 2

    DB Row 2:1:1:1
    Week 1 3x8 60
    Week 2 3x8
    Week 3 3x10
    Week 4 3x10

    Pull Up Assisted 2:1:1:1
  12. Replies
    283
    Views
    16,567

    Mesocycle #15 Week 1 Day 1 Lying Leg Curl...

    Mesocycle #15
    Week 1 Day 1

    Lying Leg Curl 2:1:1:1 DoubleDropSet
    1xfail/fail/fail 100/80/65

    BB Squat 2:1:1:1
    Week 1 3x8 235
    Week 2 3x8
    Week 3 3x10
  13. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 16 Day 5 BB Row 1-Arm...

    Mesocycle #14
    Week 16 Day 5

    BB Row 1-Arm 2:1:1:1
    3x10 40

    TBar Row 2:1:1:1
    Week 13/15 6x15 70
    Week 14/16 10x10 80
  14. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 16 Day 4 Cable Low...

    Mesocycle #14
    Week 16 Day 4

    Cable Low Crossover 2:1:1:1
    2x15 20

    DB Incline Press 2:1:1:1
    Week 13/15 6x12 65s
    Week 14/16 8x10 70s +5s
  15. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 16 Day 2 Pull Up Assisted...

    Mesocycle #14
    Week 16 Day 2

    Pull Up Assisted
    40 reps RestPause

    DB Standing Row 2:1:1:1
    RPE 9 Week 13/15 6x8 80
    RPE 9 Week 14/16 7x10 75
  16. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 16 Day 1 Push Up 3xfail...

    Mesocycle #14
    Week 16 Day 1

    Push Up
    3xfail

    DB Incline Press 2:1:1:1
    Week 13/15 6x8 80s
    Week 14/16 8x5 85s
  17. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 15 Day 4 Cable Low...

    Mesocycle #14
    Week 15 Day 4

    Cable Low Crossover 2:1:1:1
    2x15 20

    DB Incline Press 2:1:1:1
    Week 13/15 6x12 65s
    Week 14/16 8x10 70s +5s
  18. Replies
    283
    Views
    16,567

    Mesocycle #13 Week 15 Day 3 GiantSet DB...

    Mesocycle #13
    Week 15 Day 3

    GiantSet
    DB Lunge 2:1:1:1
    5x8-10 20s

    Lying Leg Curl 2:1:1:1
    5x8-10 75
  19. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 15 Day 2 Pull Up Assisted...

    Mesocycle #14
    Week 15 Day 2

    Pull Up Assisted
    40 reps RestPause

    DB Standing Row 2:1:1:1
    RPE 9 Week 13/15 6x8 80
    RPE 9 Week 14/16 7x10 75
  20. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 15 Day 1 Push Up 3xfail...

    Mesocycle #14
    Week 15 Day 1

    Push Up
    3xfail

    DB Incline Press 2:1:1:1
    Week 13/15 6x8 80s +5
    Week 14/16 8x5 85s +5
  21. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 14 Day 5 BB Row 1-Arm...

    Mesocycle #14
    Week 14 Day 5

    BB Row 1-Arm 2:1:1:1
    3x10 40

    TBar Row 2:1:1:1
    Week 13/15 6x15 70
    Week 14/16 10x10 80
  22. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 14 Day 4 Cable Low...

    Mesocycle #14
    Week 14 Day 4

    Cable Low Crossover 2:1:1:1
    2x15 20

    DB Incline Press 2:1:1:1
    Week 13/15 6x12 65s
    Week 14/16 8x10 70s +5s
  23. Replies
    283
    Views
    16,567

    Mesocycle #13 Week 14 Day 3 GiantSet DB...

    Mesocycle #13
    Week 14 Day 3

    GiantSet
    DB Lunge 2:1:1:1
    5x8-10 20s

    Lying Leg Curl 2:1:1:1
    5x8-10 75
  24. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 14 Day 2 Pull Up Assisted...

    Mesocycle #14
    Week 14 Day 2

    Pull Up Assisted
    40 reps RestPause

    DB Standing Row 2:1:1:1
    RPE 9 Week 13/15 6x8 80
    RPE 9 Week 14/16 7x10 75
  25. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 14 Day 1 Push Up 3xfail...

    Mesocycle #14
    Week 14 Day 1

    Push Up
    3xfail

    DB Incline Press 2:1:1:1
    Week 13/15 6x8 80s +5
    Week 14/16 8x5 85s +5
  26. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 13 Day 5 BB Row 1-Arm...

    Mesocycle #14
    Week 13 Day 5

    BB Row 1-Arm 2:1:1:1
    3x10 40

    TBar Row 2:1:1:1
    Week 13/15 6x15 70
    Week 14/16 10x10 80
  27. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 13 Day 4 Cable Low...

    Mesocycle #14
    Week 13 Day 4

    Cable Low Crossover 2:1:1:1
    2x15 20

    DB Incline Press 2:1:1:1
    Week 13/15 6x12 65s
    Week 14/16 8x10 70s +5s
  28. Replies
    283
    Views
    16,567

    Mesocycle #13 Week 13 Day 3 GiantSet DB...

    Mesocycle #13
    Week 13 Day 3

    GiantSet
    DB Lunge 2:1:1:1
    5x8-10 20s

    Lying Leg Curl 2:1:1:1
    5x8-10 75
  29. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 13 Day 2 Pull Up Assisted...

    Mesocycle #14
    Week 13 Day 2

    Pull Up Assisted
    40 reps RestPause

    DB Standing Row 2:1:1:1
    RPE 9 Week 13/15 6x8 80
    RPE 9 Week 14/16 7x10 75
  30. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 13 Day 1 Push Up 3xfail...

    Mesocycle #14
    Week 13 Day 1

    Push Up
    3xfail

    DB Incline Press 2:1:1:1
    Week 13/15 6x8 75s
    Week 14/16 8x5 80s +5
  31. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 12 Day 5 Straight Bar High...

    Mesocycle #14
    Week 12 Day 5

    Straight Bar High Row 2:1:1:1
    2x10 100

    DB Row 2:1:1:1
    Week 9/11 8x10 65
    Week10/12 5x20 55
  32. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 12 Day 4 DB Fly 2:1:1:1...

    Mesocycle #14
    Week 12 Day 4

    DB Fly 2:1:1:1
    3x12 30s

    DB Bench Press 2:1:1:1
    Week 9/11 6x10 70s
    Week 10/12 5x15 65s
  33. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 12 Day 3 Lying Leg Curl...

    Mesocycle #14
    Week 12 Day 3

    Lying Leg Curl 2:1:1:1
    1x8/8/8 90/70/50 DoubleDropSet

    BB Squat 2:1:1:1
    Week 9/11 8x5 230
    Week 10/12 10x10 135
  34. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 12 Day 2 VBar Cable Row...

    Mesocycle #14
    Week 12 Day 2

    VBar Cable Row 2:1:1:1
    2x10 120

    DB Stoppani Row 2:1:1:1
    Week 9/11 6x6 75
    Week 10/12 8x5 80 +5
  35. Replies
    283
    Views
    16,567

    Mesocycle #14 Week 12 Day 1 Precor Machine...

    Mesocycle #14
    Week 12 Day 1

    Precor Machine Fly 2:1:1:1
    3x10 105

    DB Bench Press 2:1:1:1
    Week 9/11 6x8 80s
    Week 10/12 8x5 85s +5s
Results 1 to 35 of 500
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