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  1. #5751
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,633
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    Low Incline DB Bench Press:
    50's x 8
    70's x 8
    100's x 8 (2 Sets)

    Low Incline Smith Bench Press:
    135 x 6
    225 x 8-10 (2 Sets)

    HS Machine Press:
    4 Plates/Side x 5 (5 Sets)
    ** 45 Second Rest **

    Dips:
    2 Sets to Failure

    Machine Rear delt Fly:
    2 Sets of 20

    Landmind Shoulder Press:
    45 Plate x 8 (2 Sets)

    DB 6-Ways
    15's x 8 (2 Sets)

    Dual Handle Pushdown:
    30 Each Hand x 10
    35 Each Hand x 12 (3 Sets)
    35 Each Hand x 12 --> 25 Each hand x 12 --> 20 Each Hand x 10

    Lying DB Skullcrusher
    25 each Hand x 10
    30's x 10 (3 Sets)
    30 Each Hand x 10 --> 25 x 10 --> 20 x 8

    Post-Workout:
    Peanut Butter Chip Protein Donuts
    Team ScoobyPrep

  2. #5752
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,633
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,358

    Default

    Mesocycle #12
    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

    Incline Braced DB Rows:
    50's x 12
    50's x 12 ---> 40's x 8 --> 30 KB x 12

    Assisted Chins:
    BW x Failure (2 Sets)

    DB Row:
    80's x 8 (2 Sets)
    80's x 8 --> 65 x 8 --> 50 x 8

    DB Pullover:
    60 x 10 (2 Sets)

    FacePull
    100 x 12 (2 Sets)

    Drag Curl
    45 x 8
    65 x 8 (3 Sets)
    65 x 8 --> 55 x 8 --> 45 x 10

    Reverse Grip Cable Curl
    60 x 10 (4 Sets)

    Post-Workout:
    Chocolate Protein MugCake with Vanilla Protein Frosting
    Team ScoobyPrep

 

 

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