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  1. #5901
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #16
    Week 3 Day 5

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Lying Leg Curl
    40 x 20
    60 x 20
    100 x 4
    120 x 4
    170 x 8 --> 110 x 10 + 10 Partials

    HS V-Squat: (3:1:1:1)
    150 x 10
    200 x 10
    250 x 5
    300 x 10
    330 x 10

    Leg Extension:
    40 Each Leg x 10
    50 Each Leg x 10
    100 Each Leg x 2
    40 Each Leg x 20
    * 1 Set*

    Leg Press: (3:1:2:1)
    3 Plates/Side x 4
    4 Plates/Side x 4
    5 Plates/Side x 4
    6 Plates/Side x 3 --> 5 Plates/Side x 3 --> 4 Plates/Side x 3

    DB Stiff Leg Deadlifts: (5:1:1:1)
    100's x 8 (3 Sets)

    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)

    Post-Workout:
    Graeter's Boldly BearCat
    Team ScoobyPrep

  2. #5902
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #16
    Week 4 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

    Flat DB Bench
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    90's x 10
    100's x 10 --> 60's x 8

    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

    Cable Crossover:
    25 Each Hand x 10, 7, 6 (Cluster Set)

    High Incline Smith Shoulder Press
    135 x 10 (3 Sets)

    DB Rear Delt Fly:
    25's x 20 (3 Sets)

    Rear Delt Band Pull:
    Band x 25 (3 Sets)


    Post-Workout:
    Vegan Protein Muffins
    Team ScoobyPrep

  3. #5903
    Time To Rebound! LayzieBone085's Avatar
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    Mesocycle #16
    Week 4 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    1-Arm Barbell Row:
    1-25 Plate x 8
    2-25 Plate x 8
    2-25 Plate + 10 x 8
    2-25 Plate + 20 x 8

    Single Arm Supinated Pulldown:
    42.5 Each Hand x 8 (3 Sets)

    DB Pullover:
    70 x 10 (3 Sets)

    Incline DB Braced Rows:
    45's x 8 (3 Sets)

    HyperExtension
    2 Sets to Failure


    Post-Workout:
    Pumpkin Muffins
    Team ScoobyPrep

  4. #5904
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #16
    Week 4 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

    Dual-Handle Pushdown:
    25 Each Hand x 10 (4 Sets)

    Floor Press:
    80's x 6 (4 Sets)

    Overhead Rope Extension
    70 x 10 (3 Sets)

    EZ Bar Curl (3;1:1:1)
    75 x 8 (4 Sets)

    Standing Hammer Curl's:
    30's x 8 + 6 Partials (4 Sets)

    HS Preacher Curl:
    30 Each Hand x 8 (4 Sets)

    Post-Workout:
    outright bar
    Team ScoobyPrep

  5. #5905
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #16
    Week 4 Day 4

    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
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    90's x 10

    A1: DB Fly:
    50's x 10 (3 Sets)

    A2: Stretch Push-Up:
    3 Sets to Failure

    B1: HS Side Lateral
    65 x 10 (3 Sets)

    B2: FacePull:
    110 x 15 (3 Sets)

    HS Reverse Shoulder Press:
    3-25's/Side x 8 --> 2-25's Side x 8 --> 1-25/Side x 10

    Post-Workout:
    Outright Bar
    Team ScoobyPrep

  6. #5906
    Time To Rebound! LayzieBone085's Avatar
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    • Reputation
      1,875,321,636
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      18,753,361

    Default

    Mesocycle #16
    Week 4 Day 5

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Lying Leg Curl (60 Second Rest)
    40 x 20
    60 x 20
    100 x 4
    120 x 15
    120 x 12
    120 x 10

    HS V-Squat: (3:1:1:1)
    150 x 10
    200 x 10
    250 x 5
    300 x 8
    350 x 8

    Reverse Lunge with KB:
    20 KB x 10
    30 KB x 10
    30 KB x 10 --> 20 x 10 --> Bw X Failure

    Leg Press: (3:1:2:1)
    1 Plate/Side x 6 --> 2 Plates/Side x 6 --> 3 Plates/Side x 6 --> 4 Plates/Side x 6 --> 5 Plates/Side x 6

    DB Stiff Leg Deadlifts: (5:1:1:1)
    100's x 8 (3 Sets)

    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)

    Post-Workout:
    CaffePanna Mocha Peppermint
    Team ScoobyPrep

  7. #5907
    Time To Rebound! LayzieBone085's Avatar
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    • Rep Power
      18,753,361

    Default

    Mesocycle #16
    Week 5 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

    High Incline Bench Press
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    75's x 10

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

    Pronated HS Fly (Palms down)
    110 x 12 (3 Sets)

    Stretch Push-Up
    3 Sets to Failure

    Braced Incline Lateral's
    25's x 12 (4 Sets)

    Reverse Pec Dec
    60 x 25 (3 Sets)

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

    Post-Workout:
    Vegan Chocolate Chip Muffins
    Team ScoobyPrep

  8. #5908
    Time To Rebound! LayzieBone085's Avatar
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      18,753,361

    Default

    Mesocycle #16
    Week 5 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    1-Arm Barbell Row:
    1-25 Plate x 8
    2-25 Plate x 8
    2-25 Plate + 10 x 10
    2-25 Plate + 20 x 10


    Single Arm Supinated Pulldown:
    42.5 Each Hand x 10 (3 Sets)

    DB Pullover:
    70 x 10 (3 Sets)

    Low Cable Row:
    100 x 10 (3 Sets)

    HyperExtension
    2 Sets to Failure

    Post-Workout:
    Stirfry
    Team ScoobyPrep

  9. #5909
    Time To Rebound! LayzieBone085's Avatar
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      Build Muscle
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #15
    Week 5 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

    Dual-Handle Pushdown:
    25 Each Hand x 15 (4 Sets)

    Floor Press:
    80's x 15 (3 Sets)

    Overhead Rope Extension
    70 x 12 (3 Sets)

    EZ Bar Curl (3;1:1:1)
    75 x 8 (4 Sets) +4 Partials last two sets

    Standing Hammer Curl's:
    30's x 8 + 6 Partials (4 Sets)

    EZ Bar Reverse Curls
    70 x 10 (4 Sets)

    Post-Workout:
    Protein Cookie
    Team ScoobyPrep

  10. #5910
    Time To Rebound! LayzieBone085's Avatar
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      Build Muscle
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #16
    Week 5 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Flat DB Bench
    30's x 20
    50's x 15
    60's x 5
    70's x 5
    100's x 10 --> 70's x 8 --> 50's x 8

    A1: Cable Crossover
    25 Each Hand x 12 (3 Sets)

    A2: HS Flat Bench Press
    3 Plates/Side x 10 (3 Sets)

    B1: Bent Over DB Swings
    20's x 20 (3 Sets)

    B2: Cable Side Laterals
    15 x 10 (3 Sets)

    Rear Delt Band Pull:
    3 Sets of 15

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  11. #5911
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      Build Muscle
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #16
    Week 5 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Lying Leg Curl
    40 x 20
    60 x 20
    100 x 4
    145 x 10 + 6 Partials (3 Sets)

    Squat:
    135 x 10
    185 x 10
    225 x 5
    275 x 5
    275 x 10

    Leg Press:
    7 Plates/Side x 8 (2 Sets)

    DB Walking Lunge:
    60's x 20 Steps (2 Sets)

    DB Stiff Leg Deadlifts: (5:1:1:1)
    100's x 8 (3 Sets)

    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)

    Post-Workout:
    CaffePanna Eggnog with Mixed Nuts
    Team ScoobyPrep

  12. #5912
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #16
    Week 6 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

    1-Arm Barbell Row:
    1-25 Plate x 8
    2-25 Plate x 8
    2-25 Plate + 10 x 10
    2-25 Plate + 20 x 10

    Single Arm Supinated Pulldown:
    42.5 Each Hand x 8 (3 Sets)

    DB Pullover:
    60 x 12 (3 Sets)

    Low Cable Row:
    100 x 10 (3 Sets)

    Chest Pulls:
    65 x 10 (3 Sets)

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  13. #5913
    Time To Rebound! LayzieBone085's Avatar
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      27,000
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      Build Muscle
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      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #16
    Week 6 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

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

    Incline Smith Bench Press:
    1-25/Side x 6
    2-25/Side x 4
    3-25/Side x 6
    3-25/Side x Failure

    Hex Press:
    60's x 10 (3 Sets)

    Machine Fly:
    110 x 12 (3 Sets)

    High Incline Smith Shoulder Press:
    155 x 12 (3 Sets)

    Reverse Pec Dec
    60 x 25 (3 Sets)

    DB Side Lateral:
    35's x 8 (3 Sets)

    Post-Workout:
    Outright Bar
    Team ScoobyPrep

  14. #5914
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
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      27,000
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    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
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    Default

    Mesocycle #16
    Week 6 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

    Dual-Handle Pushdown:
    25 Each Hand x 15 (4 Sets)

    Overhead Rope Extension
    70 x 10 (4 Sets)

    Floor Press:
    80's x 10 (3 Sets)

    DB Curl:
    35's x 8 + 4 Partials (4 Sets)

    EZ Bar Reverse Curls
    70 x 8 (4 Sets)

    Seated Hammer Curl's:
    30's x 8 (4 Sets)

    Post-Workout:
    Protein Muffins
    Team ScoobyPrep

  15. #5915
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #16
    Week 6 Day 4

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    1-Arm Barbell Row:
    1-25 Plate x 8
    2-25 Plate x 8
    2-25 Plate + 10 x 8
    2-25 Plate + 20 x 8

    Single Arm Supinated Pulldown:
    30 Each Hand x 15 (3 Sets)

    DB Pullover:
    70 x 10 (3 Sets)

    Smith Machine Row:
    3-25's / Side x 8 (3 Sets)

    HyperExtensions:
    BW x Failure (3 Sets)

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  16. #5916
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #16
    Week 6 Day 5

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Lying Leg Curl
    40 x 20
    60 x 20
    100 x 4
    140 x 6 + 10 Partials + 10 Second Iso-Hold (3 Sets)

    Squat:
    135 x 10
    185 x 10
    225 x 5
    275 x 5
    315 x 5
    365 x 5
    225 x 15

    Leg Press:
    7 Plates/Side x 8 --> 6 Plates / Side x 6 --> 5 Plates/Side x 6

    Front EZ Bar Lunges
    45 Each Side x 20 Steps (3 Sets)

    DB Stiff Leg Deadlifts: (5:1:1:1)
    100's x 8 (3 Sets)

    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)

    Post-Workout:
    New Orleans Ice Cream Co King Cake
    Team ScoobyPrep

  17. #5917
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Mesocycle #17
    Week 1 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

    DB Bench
    30's x 20
    50's x 15
    70's x 6
    100's x 8
    100's x 8 --> 70's x 6

    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

    Cable Crossover:
    25 Each Hand x 10, 7, 4 (Rest Pause)

    HS Fly
    130's x 10 (3 Sets)

    HS Rear Delt Fly's
    70 x 20 (3 Sets)

    DB Side Lateral Partials
    40's x 20 (3 Sets)

    DB Incline Shoulder Raise:
    20's x 15 (2 Sets)

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  18. #5918
    Time To Rebound! LayzieBone085's Avatar
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      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    Week 1 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    DB Row
    30 x 15
    40 x 10
    60 x 12
    70 x 8-10

    Assisted Chin-Ups
    3 Sets to Failure

    DB Pullover:
    70 x 10 (2 Sets)

    Single Arm Supinated Pulldown:
    35 Each Hand x 10 (2 Sets)

    Incline DB Braced Rows:
    40's x 12
    40's x 12 --> 30's x 10

    HyperExtension
    2 Sets to Failure

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  19. #5919
    Time To Rebound! LayzieBone085's Avatar
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      18,753,361

    Default

    Mesocycle #17
    Week 1 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

    Drag Curl:
    60 x 12 (3 Sets)

    Concentration Preacher Curls
    20's x 12 (3 Sets)

    Hammer Curl's:
    25's x 12 (3 Sets)

    Dual Rope Pressdown:
    140 x 10 (3 Sets)

    Dual-Handle Pushdown:
    20 Each Hand x 12 (3 Sets)

    Lying DB SkullCrushers
    35's Each Hand x 8 (3 Sets)

    Post-Workout:
    Chicken & Sweet Potato Stirfry with a PB Lean Glaze
    Team ScoobyPrep

  20. #5920
    Time To Rebound! LayzieBone085's Avatar
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      Erie, Pennsylvania
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      18,753,361

    Default

    Mesocycle #17
    Week 1 Day 4

    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:
    30's x 20
    40's x 15
    60's x 6
    80's x 10
    80's x 10 ---> 60's x 6

    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 Shake
    Team ScoobyPrep

  21. #5921
    Time To Rebound! LayzieBone085's Avatar
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      18,753,361

    Default

    Mesocycle #17
    Week 1 Day 5

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    Lying Leg Curl
    40 x 20
    60 x 20
    100 x 4
    120 x 4
    170 x 8 --> 110 x 10 + 10 Partials

    HS V-Squat: (3:1:1:1)
    150 x 10
    200 x 10
    250 x 5
    300 x 10
    320 x 10

    Leg Press:
    2 Plates/Side x 5
    4 Plates/Side x 5
    6 Plates/Side x 12, 7, 5 (Rest Pause)

    Bulgarian Drop set of Death (3:1:1:1)
    30's x 8 ---> 25's x 8 ---> 20's x 8

    Standing Calf Raise: (3:1:2:1)
    135 x 10 (8 Sets)

    Post-Workout:
    Mardi Gras Pie
    Team ScoobyPrep

  22. #5922
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,000
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    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
    Team ScoobyPrep

  23. #5923
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,000
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    Week 2 Day 2

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    DB Row
    30 x 15
    40 x 10
    60 x 12
    70 x 8-10

    Assisted Chin-Ups
    3 Sets to Failure

    DB Pullover:
    70 x 10 (2 Sets)

    Single Arm Supinated Pulldown:
    35 Each Hand x 10 (2 Sets)

    Incline DB Braced Rows:
    40's x 12
    40's x 12 --> 30's x 10

    HyperExtension
    2 Sets to Failure

    Post-Workout:
    Protein Cupcakes
    Team ScoobyPrep

  24. #5924
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,000
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    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

    Drag Curl:
    60 x 15 (3 Sets)

    Concentration Preacher Curls
    20's x 12 (3 Sets)

    Standing Hammer Curl's:
    25's x 8 (3 Sets)

    Dual Rope Pressdown:
    140 x 10 (3 Sets)

    Dual-Handle Pushdown:
    20 Each Hand x 12 (3 Sets)

    Overhead Rope Extension
    70 x 10 (3 Sets)

    Post-Workout:
    Protein Shake
    Team ScoobyPrep

  25. #5925
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,000
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Mesocycle #17
    Week 2 Day 4

    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:2:2
    Rest Times are 90 Seconds

    DB Bench:
    30's x 20
    40's x 15
    60's x 6
    80's x 10
    90's x 10 ---> 60's x 6

    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

    Cable Crossover:
    25 Each Hand x 12, 8, 5 (Cluster Set)

    Stretch Push-Up:
    3 Sets to Failure

    Band Pull Apart
    3 Sets of 25

    HS Side Lateral Partials:
    80 x 20 (3 Sets)

    Incline DB Front Delt Raise:
    20's x 20 (3 Sets)

    Post-Workout:
    Protein Pretzel Muffins
    Team ScoobyPrep

 

 

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