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  1. #5651
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,469
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #9
    Week 12 Day 1

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


    Incline Smith Bench:

    225 x 12, 8, 7 , 6



    HS Incline Press:

    2 Plates + 25/Side x 6 (3 Sets)



    Pec Deck Fly:
    140 x 10 (3 Sets)


    Cable Crossover:
    35 Each Hand x 8 (4 Sets)

    DB Side Laterals:
    30's x 12 (3 Sets)


    DB Partial Lateral's:
    50's x 20 (3 Sets)

    Reverse Pec Dec:
    70 x 30 (3 Sets)

    Post-Workout:
    Cereal & Whey
    Team ScoobyPrep

  2. #5652
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,469
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #9
    Week 12 Day 2

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

    DB Row:
    50 x 10
    60 x 10
    70 x 10
    80 x 10 (3 Sets)


    HS Low Row

    60 Each Hand x 8 (4 Sets)

    Lying Cable Pullover

    50 x 12 (4 Sets)



    Cable Low Row:

    140 x 10 (4 Sets)



    HyperExtensions:

    BW x 20 (3 Sets)



    Post-Workout:
    Protein S'mores Loaf
    Team ScoobyPrep

  3. #5653
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      26,469
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,357

    Default

    Mesocycle #9
    Week 12 Day 3

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

    Cable Curls

    80 x 20, 15, 12, 10

    EZ bar Preacher Curl

    70 x 10 (4 Sets)



    Rope Hammer Curl:
    *25 Second Rest *
    70 x Failure (4 Sets)

    Dual Rope Pressdown:

    150 x 15 (4 Sets)



    Over Head Tricep Extension:

    100 x 10 (4 Sets)



    Incline DB Skullcrusher:

    30 Each Hand x 12 (4 Sets)



    Post-Workout:
    Protein Cake:
    Team ScoobyPrep

 

 

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