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Thread: New Training

  1. #301
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #7
    Week 7 Day 1

    Rack Pull
    5x5 275

    Lat Pulldown Underhand Grip
    3x8 120
    1xfail/fail/fail 120/100/80 DoubleDropSet

    Cable Seated Low Row 2:1:1:2
    2x12 60
    1x15 70 RestPause

    Reverse Pec Deck SuperSet
    4x20 55

    DB Lateral Raise
    4x10 15s

  2. #302
    M&S Elite Member antoniovilla9's Avatar
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    Mesocycle #7
    Week 7 Day 2

    BB Incline Press
    5x5 205

    DB Floor Press 2:2:1:1
    3x10 65s

    Cable Low Crossover
    2x20 20

    EZ Bicep Curl
    3x8 55

    Rope Pressdown
    3x10 100

    DB Hammer Curl 1:1:1:2
    2x12 25s

    Overhead Rope Extension 1:1:1:2
    2x12 60

  3. #303
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #7
    Week 7 Day 3

    Precor Machine Adduction 2:1:1:2
    3x12 125

    BB Squat
    3x20 135

    Lying Leg Curl
    2x12 75
    1xfail/fail/fail/fail 75/55/35/25 TripleDropSet +20 partials

    Leg Press
    6x8-10 5plates/side

    DB 6 Way Raise
    3x15 5s

  4. #304
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #7
    Week 7 Day 4

    Peck Dec Fly
    3x10 +10 hold 100

    DB Bench Press
    5x10 65s

    Smith Machine Incline Press
    3x6 90/side
    1xfail/fail 90/50/side DropSet

    DB Incline Concentration Curl SuperSet
    4x12 20s

    Diamond Push Up
    4xfail

    DB Alternate Curl 2:1:1:1 SuperSet
    3x8 30s

    DB Skullcrusher
    3x10 35s

  5. #305
    M&S Elite Member antoniovilla9's Avatar
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    Default New Training

    Mesocycle #7
    Week 7 Day 5

    Lat Pulldown Close Grip
    4x8 130 +10

    Cable Seated 1 Arm Row 3:1:1:1
    3x12 30

    Hyperextension Banded
    5x10

    DB Row
    6x6 70s

    DB Incline Facing Front Raise
    3x10 10s

    Hammer Strength Shoulder Press
    3x15 70/side

    Cable Rear Delt Extensionss
    2x30 20
    Last edited by antoniovilla9; 11-04-2018 at 01:33 PM.

  6. #306
    M&S Elite Member antoniovilla9's Avatar
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    Default

    Mesocycle #7
    Week 8 Day 1

    Rack Pull
    5x5 275

    Lat Pulldown Underhand Grip
    3x8 120
    1xfail/fail/fail 120/100/80 DoubleDropSet

    Cable Seated Low Row 2:1:1:2
    2x12 60
    1x15 70 RestPause

    Reverse Pec Deck SuperSet
    4x20 55

    DB Lateral Raise
    4x10 15s

  7. #307
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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    • Location
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      246,597

    Default

    Mesocycle #7
    Week 8 Day 2

    BB Incline Press
    5x5 205

    DB Floor Press 2:2:1:1
    3x10 65s

    Cable Low Crossover
    2x20 20

    EZ Bicep Curl
    3x8 55

    Rope Pressdown
    3x10 100

    DB Hammer Curl 1:1:1:2
    2x12 25s

    Overhead Rope Extension 1:1:1:2
    2x12 60

  8. #308
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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    • Goal
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    • Location
      Ohio
    • Reputation
      24,658,996
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      246,597

    Default

    Mesocycle #7
    Week 8 Day 3

    Precor Machine Adduction 2:1:1:2
    3x12 125

    BB Squat
    3x20 135

    Lying Leg Curl
    2x12 75
    1xfail/fail/fail/fail 75/55/35/25 TripleDropSet +20 partials

    Leg Press
    6x8-10 5plates/side

    DB 6 Way Raise
    3x15 5s

  9. #309
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      1,009
    • Years Exp
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      Build Muscle
    • Gender
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    • Location
      Ohio
    • Reputation
      24,658,996
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      246,597

    Default New Training

    Mesocycle #8
    Week 1 Day 1

    Cable Crossover
    3x10 40

    BB Incline Press
    5x5 185

    DB Fly 3:1:2:1
    3x8 30s

    DB Lateral Raise
    1x12 +20 partials 20s

    Reverse Pec Deck
    1x15 +1 min iso hold 60

    Tricep Pushdown VHandle
    1x20 130 RestPause

    Tricep Extension Overhead
    3x10 70
    Last edited by antoniovilla9; 11-11-2018 at 12:35 PM.

  10. #310
    M&S Elite Member antoniovilla9's Avatar
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    • Location
      Ohio
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      24,658,996
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    Default

    Mesocycle #8
    Week 1 Day 2

    Lat Pullover Single Arm
    1x12-15/20 30/20 DropSet

    Precor Machine Row
    1x8/fail/fail 150 RestPause

    Pull Up Assisted
    6x10 (wide/mid/close grip)

    EZ Bar Bicep Curl
    2x8 65

    EZ Bar 21s
    2x21s 30

  11. #311
    M&S Elite Member antoniovilla9's Avatar
    • Join Date
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      1,009
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    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #8
    Week 1 Day 3

    Lying Leg Curl 1:1:1:2
    3x8 +10 partials 80

    Leg Extension
    2x10 +20 partials 150

    Hammer Strength Hack Squat
    5x6 100/side

    Smith Machine SLDL
    1x8/fail 3/2/1-25s/side DropSet

  12. #312
    M&S Elite Member antoniovilla9's Avatar
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      Ohio
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      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #8
    Week 1 Day 4

    Pec Deck Fly
    2x15

    Smith Machine Incline Press 3:1:1:1
    3x8 75/side

    DB Incline Fly 3:1:2:1
    3x8 30s

    DB Rear Delt Raise
    1xfail/fail/fail 25/15/5 TripleDropSet

    Tricep Pressdown Dual Cable
    1x8/fail/fail 100 RestPause

    Close Grip Push Up
    3xfail

 

 

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