'I got stuck' Mesocycle. in Exerbabble III

Day A: Press/Chins
Press 3x5
Weighted Chins 3x5
Flies 4x12/ BB Bench Press 4x8
Reverse Fly 4x12/ BB Row 4x8
Standing DB Shoulder Press 2x12
Wide-grip Lat Pull 2x12
(Cable Lateral Raise 3x10)

Day B: Squat/Dead
Squat 5x5
Leg Curl 4x12/Deadlift 4x10
Reverse Lunge 3x12
Plank 3x/ One-Leg Bridge 3x

Day C: Bench/Row
BB Bench Press 3x5
DB Row 3x5
Lateral Raise 4x12/ Seated DB Shoulder Press 4x8
Straight-Arm Pulldown 4x12
Pull-ups 4x8
DB Incline Press 2x12
Cable Row 2x12
(Dips 2x
Curls 3x10)

Day D: Squat/Speed Deads
Deadlift 5x5
Leg Extension 4x12/Squat 4x10
Reverse Lunge 3x12
Plank 3x/ One-Leg Bridge 3x

Last updated November 21, 2014