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Thread: 2019 Training

  1. #176
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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    Mesocycle #13
    Week 6 Day 2

    Leg Extension 2:1:1:1
    3x15 100

    Leg Press 2:1:1:1
    1x10/10/10/10/10/10 AccumulationSet

    DB Lunge
    1x15/10/10/5 20s RestPause

    DB Squat 3:1:2:1
    3x15 35

  2. #177
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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    • Years Exp
      5-10 Years
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      Build Muscle
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      Male
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      Ohio
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    Mesocycle #13
    Week 6 Day 3

    Cable Crossover 2:1:1:1
    2x12 30

    DB Decline Press 2:1:1:1
    1x10/6/4 80s RestPause

    Precor Machine Fly 2:1:1:1
    2x15 75

    DB Shoulder Press 2:1:1:1
    3x12 50s

    DB Front Raise 2:1:1:1
    1x12/10/8 15s RestPause

    VBar Pushdown 2:1:1:1
    7x7 100

  3. #178
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
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      902
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      5-10 Years
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      Ohio
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    Default

    Mesocycle #13
    Week 6 Day 4

    EZ Bar Row 2:1:1:1
    2x12 25/side

    DB Row 2:1:1:1
    1x8/6/6 60 RestPause

    Lat Pulldown Wide Grip 2:1:1:1
    2x10 120

    Meadows Row 2:1:1:1
    3x8 35

    Cable Hammer Curl 3:1:1:1
    7x7 70

  4. #179
    M&S Senior Member antoniovilla9's Avatar
    • Join Date
      Feb 2016
    • Posts
      902
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Ohio
    • Reputation
      24,658,996
    • Rep Power
      246,597

    Default

    Mesocycle #13
    Week 7 Day 1

    DB Incline Press 2:1:1:1
    3x10 70s

    Smith Machine Incline Press 2:1:1:1
    1x7/5/3 75/side RestPause

    Hammer Strength Low Row 2:1:1:1
    2x12 75/side

    Precor Machine Lateral Raise 2:1:1:1
    1x7/5/3 75 RestPause

    DB Rear Delt Swings
    3x30 20s

    DB Curl 3:1:1:1
    5x8 25s

 

 

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