Got Strong, Want Hypertrophy mesocycle. in Exerbabble III

  • Nov. 24, 2014, 6:28 p.m.
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  • Public

Day A: Press/Chins
Press 1x5; 3x8
Weighted Chins 1x5; 3x8
BB Bench Press 3x12
BB Row 3x12
Standing DB Shoulder Press 2x15
Wide-grip Lat Pull 2x15
(Cable Lateral Raise 3x10)
Day B: Squat/Dead
Squat 1x5; 3x8
Deadlift 1x3; 3x8
Reverse Lunge 3x15? (BSS 3x8?)
Plank 3x
One-Leg Bridge 3x

Day C: Bench/Row
BB Bench Press 1x5; 3x8
DB Row 1x5; 3x8
Seated DB Shoulder Press 3x12
Pull-ups 3x12
DB Incline Press 2x15
Cable Row 2x15
(Dips 2x
Curls 3x10)

Day D: Squat/Speed Deads
Squat 1x5; 3x8
Speed Deadlift 6x3
Farmer’s Walks 3x
Plank 3x
One-Leg Bridge 3x


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