Muscle Shark 1 (Upper Lower Mesocycle)

4 week mesocycle to promote muscle pump and conditioning. If you haven't trained this way in a while you may be winded in the first week or two, but you'll adapt and be stronger by the end. 

Rest Times: 30 seconds
Tempo: 3:1:1 (3 second eccentric, hold for a second, 1-2 second concentric)
Progression: Double Progression


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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Barbell)

Seated Row (Cable)

Cable Crossover

Lat Pulldown

Seated Overhead Press (Dumbbell)

Shrug (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Upper

Hack Squat

Good Morning

Goblet Squat

Leg Curl

Standing Calf Raise (Machine)

Decline Sit Up (Weighted)

Lower

Alternating Dumbbell Bench Press

Single Arm Iso Row

Alternating Pec Deck

Lat Pulldown (Single Arm)

Single Arm Push Press (Dumbbell)

Single Arm Shrugs (Dumbbell)

Alternating Skull Crush (Top Hold)

Face Away Cable Curl

Unilateral Upper

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift (Cable)

Single Leg Leg Extension

Single-Leg Leg Curl

Single Leg Calf Raise (Machine)

Wood Chop

Unilateral Lower

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