2019 Training

[antoniovilla9]

Mesocycle #13
Week 12 Day 3

GiantSet
Hammer Strength Press 2:1:1:1
3x10 90/side

Bodyweight Dips 2:1:1:1
3x10

Cable Crossover 2:1:1:1
3x10 30

DB Bent Rear Delt Raise 2:1:1:1 SuperSet
3x15 10s

DB Lateral Raise 2:1:1:1
3x10 15s

Cable Dual Handle Pushdowns
RPE 9 5x10 70

[antoniovilla9]

Mesocycle #13
Week 12 Day 4

Lat Pulldown 1-Arm 2:1:1:1 RestPause
RPE 8 1x8/4/3

Rack Pulls 2:1:1:1
RPE 9 3x8

TBar Row 2:1:1:1
RPE 9 2x10

Lat Pulldown Wide Grip 2:1:1:1 +10 sec stretch
RPE 9 3x8

DB Incline Concentration Curl 3:1:1:1
RPE 8 4x12 20s

[antoniovilla9]

Mesocycle #14
Week 1 Day 1

Precor Machine Fly 2:1:1:1
2x10 90

DB Bench Press 2:1:1:1
Week 1/3 3x8 85s
Week 2/4 4x6 90s

Smith Machine Incline Press 2:1:1:1
2x8 75/side

DB Rear Delt Fly 2:1:1:1
2x20 5s

DB Lateral Raise 2:1:1:1
2x8 20s

Dual Handle Pushdown 2:1:1:1
2x12 70

Kettleball Skullcrusher 2:1:1:1
2x10 20s

[antoniovilla9]

Mesocycle #14
Week 1 Day 2

Cable Low Row 1-Arm 2:1:1:1
2x8 40

DB Jim Stoppani Row 2:1:1:1
Week 1/3 3x6 60s
Week 2/4 4x8 55s

Lat Pulldown Wide Grip 2:1:1:1
2x10 90

DB Incline Braced Row 2:1:1:1
2x12 30s

BB Curl 21s 3:1:1:1
2x21 30

[antoniovilla9]

Mesocycle #14
Week 1 Day 3

Goblet Squat 2:1:1:1
1x20 30

BB Squat 2:1:1:1
Week 1/3 3x6 225
Week 2/4 4x8 215

Leg Press 2:1:1:1 DoubleDropSet
1x10/10/10 6/4/2 pps

Lying Leg Curl 2:1:1:1 AccumulationSet
1x8/8/6 40/60/80

[antoniovilla9]

Mesocycle #14
Week 1 Day 4

DB Fly 2:1:1:1
2x12 25s

DB Bench Press 2:1:1:1
Week 1/3 4x4 95s
Week 2/4 5x3 100s

Cable Vbar Low Row 2:1:1:1
2x10 80

DB Row
Week 1/3 4x4 65
Week 2/4 5x3 70

DB Standing Rear Delt Lat Raise 2:1:1:1
2x20 10s

VBar Pushdown 2:1:1:1
2x15 70

EZ Bar Curl 3:1:1:1 TripleDropSet
1x10/fail/fail/fail 35/25/15/5/side

[antoniovilla9]

Mesocycle #14
Week 2 Day 1

Precor Machine Fly 2:1:1:1
2x10 90

DB Bench Press 2:1:1:1
Week 1/3 3x8 85s
Week 2/4 4x6 90s +5s

Smith Machine Incline Press 2:1:1:1
2x8 75/side

DB Rear Delt Fly 2:1:1:1
2x20 5s

DB Lateral Raise 2:1:1:1
2x8 20s

Dual Handle Pushdown 2:1:1:1
2x12 70

Kettleball Skullcrusher 2:1:1:1
2x10 20s

[antoniovilla9]

Mesocycle #14
Week 2 Day 2

Cable Low Row 1-Arm 2:1:1:1
2x8 40

DB Jim Stoppani Row 2:1:1:1
Week 1/3 3x6 60s
Week 2/4 4x8 55s

Lat Pulldown Wide Grip 2:1:1:1
2x10 90

DB Incline Braced Row 2:1:1:1
2x12 30s

BB Curl 21s 3:1:1:1
2x21 30

[antoniovilla9]

Mesocycle #14
Week 2 Day 3

Goblet Squat 2:1:1:1
1x20 30

BB Squat 2:1:1:1
Week 1/3 3x6 225
Week 2/4 4x8 215

Leg Press 2:1:1:1 DoubleDropSet
1x10/10/10 6/4/2 pps

Lying Leg Curl 2:1:1:1 AccumulationSet
1x8/8/6 40/60/80

[antoniovilla9]

Mesocycle #14
Week 2 Day 4

DB Fly 2:1:1:1
2x12 25s

DB Bench Press 2:1:1:1
Week 1/3 4x4 95s
Week 2/4 5x3 100s

Cable Vbar Low Row 2:1:1:1
2x10 80

DB Row
Week 1/3 4x4 65
Week 2/4 5x3 70

DB Standing Rear Delt Lat Raise 2:1:1:1
2x20 10s

VBar Pushdown 2:1:1:1
2x15 70

EZ Bar Curl 3:1:1:1 TripleDropSet
1x10/fail/fail/fail 35/25/15/5/side

[antoniovilla9]

Mesocycle #14
Week 3 Day 1

Precor Machine Fly 2:1:1:1
2x10 90

DB Bench Press 2:1:1:1
Week 1/3 3x8 85s
Week 2/4 4x6 90s +5s

Smith Machine Incline Press 2:1:1:1
2x8 75/side

DB Rear Delt Fly 2:1:1:1
2x20 5s

DB Lateral Raise 2:1:1:1
2x8 20s

Dual Handle Pushdown 2:1:1:1
2x12 70

Kettleball Skullcrusher 2:1:1:1
2x10 20s

[antoniovilla9]

Mesocycle #14
Week 3 Day 2

Cable Low Row 1-Arm 2:1:1:1
2x8 40

DB Jim Stoppani Row 2:1:1:1
Week 1/3 3x6 60s
Week 2/4 4x8 55s

Lat Pulldown Wide Grip 2:1:1:1
2x10 90

DB Incline Braced Row 2:1:1:1
2x12 30s

BB Curl 21s 3:1:1:1
2x21 30

[antoniovilla9]

Mesocycle #14
Week 3 Day 2

Cable Low Row 1-Arm 2:1:1:1
2x8 50 +10

DB Jim Stoppani Row 2:1:1:1
Week 1/3 3x6 65s +5
Week 2/4 4x8 60s +5

Lat Pulldown Wide Grip 2:1:1:1
2x10 90

DB Incline Braced Row 2:1:1:1
2x12 35s +5

BB Curl 21s 3:1:1:1
2x21 30

[antoniovilla9]

Mesocycle #14
Week 3 Day 4

DB Fly 2:1:1:1
2x12 25s

DB Bench Press 2:1:1:1
Week 1/3 4x4 95s
Week 2/4 5x3 100s

Cable Vbar Low Row 2:1:1:1
2x10 80

DB Row
Week 1/3 4x4 65
Week 2/4 5x3 70

DB Standing Rear Delt Lat Raise 2:1:1:1
2x20 10s

VBar Pushdown 2:1:1:1
2x15 70

EZ Bar Curl 3:1:1:1 TripleDropSet
1x10/fail/fail/fail 35/25/15/5/side

[antoniovilla9]

Mesocycle #14
Week 4 Day 1

Precor Machine Fly 2:1:1:1
2x10 90

DB Bench Press 2:1:1:1
Week 1/3 3x8 85s
Week 2/4 4x6 90s +5s

Smith Machine Incline Press 2:1:1:1
2x8 75/side

DB Rear Delt Fly 2:1:1:1
2x20 5s

DB Lateral Raise 2:1:1:1
2x8 20s

Dual Handle Pushdown 2:1:1:1
2x12 70

Kettleball Skullcrusher 2:1:1:1
2x10 20s

[antoniovilla9]

Mesocycle #14
Week 4 Day 2

Cable Low Row 1-Arm 2:1:1:1
2x8 50

DB Jim Stoppani Row 2:1:1:1
Week 1/3 3x6 65s
Week 2/4 4x8 60s

Lat Pulldown Wide Grip 2:1:1:1
2x10 90

DB Incline Braced Row 2:1:1:1
2x12 35s

BB Curl 21s 3:1:1:1
2x21 30

[antoniovilla9]

Mesocycle #14
Week 4 Day 3

Goblet Squat 2:1:1:1
1x20 30

BB Squat 2:1:1:1
Week 1/3 3x6 225
Week 2/4 4x8 215

Leg Press 2:1:1:1 DoubleDropSet
1x10/10/10 6/4/2 pps

Lying Leg Curl 2:1:1:1 AccumulationSet
1x8/8/6 40/60/80

[antoniovilla9]

Mesocycle #14
Week 4 Day 4

DB Fly 2:1:1:1
2x12 25s

DB Bench Press 2:1:1:1
Week 1/3 4x4 95s
Week 2/4 5x3 100s

Cable Vbar Low Row 2:1:1:1
2x10 80

DB Row
Week 1/3 4x4 65
Week 2/4 5x3 70

DB Standing Rear Delt Lat Raise 2:1:1:1
2x20 10s

VBar Pushdown 2:1:1:1
2x15 70

EZ Bar Curl 3:1:1:1 TripleDropSet
1x10/fail/fail/fail 35/25/15/5/side

[antoniovilla9]

Mesocycle #14
Week 5 Day 1

Push Up
2xFail

DB Incline Press 2:1:1:1
Week 5/7 5x5 80s
Week 6/8 6x4 85s

Hammer Strength Flat Chest Press 2:1:1:1 RestPause
1x7/5/3 115/side

Precor Machine Lateral Raise 2:1:1:1
1x25 40

Smith Machine Shoulder Press 2:1:1:1
2x8 50/side

DB Floor Press 2:1:1:1
2x6 70s

[antoniovilla9]

Mesocycle #14
Week 5 Day 2

Pull Up 2xFail

DB Row Standing 2:1:1:1
Week 5/7 5x5 70
Week 6/8 6x4 75

Cable Stretcher 2:1:1:1
2x8 80

BB Row 1 Arm 2:1:1:1
1x8 35

DB Curl Palms Up 3:1:1:1
3x6 20s