STS Disc #19 Meso #2 Week #3

Here is another clip for you to enjoy! This clip is from Mesocycle Two, our Hypertrophy Phase, and we are doing Chest, Shoulders, and Triceps. This is the Mesocycle that ramps it to the next level. While the previous Mesocycle (Muscle Endurance) kept thing moving faster with lighter weight, less rest, and a lot of exercise variety, this Hypertrophy Phase will slow things down, reduce the reps, and introduce advanced techniques to stimulate maximum LEAN muscle growth. For instance, in week three of this Mesocycle you will be seeing us Double Wave Load for a portion of this workout. You may not be familiar with this method, but you will love what it does for your body. When you Double Wave Load you select a weight that is only seventy percent of your one rep max for your first set (in this case 12 reps). Then increase your weight by 5% for each of the next two sets (75% for 10 reps and then 80% for 8 reps). You will repeat this pattern twice for each exercise, thus, the name “Double Wave Load”. This high intensity technique works because your muscle fibers become more highly activated and tricks your body into recruiting more muscle fibers than it traditionally would.

This clip will get right down to business and feature us in the heart of the program. It’s a no-nonsense approach to weight training and we are working for it. Soon you will be too!!!! While there are one minute rests between all the sets in this workout (including the double wave loads), we don’t show any to keep things rolling for you. If you would like to see how all the exercises are laid out check this out:

Warm Up
Flat Bench Warm Up Set

Flat Bench Press…Double Wave Load…12 reps

Flat Bench Press…Double Wave Load…10 reps

Flat Bench Press…Double Wave Load…8 reps

Flat Bench Press…Double Wave Load…12 reps

Flat Bench Press…Double Wave Load…10 reps

Flat Bench Press…Double Wave Load…8 reps

Chest Flys (flat Bench)…12 reps
Chest Flys (flat Bench)…10 reps
Chest Flys (flat Bench)…8 reps

Incline Bench Press…12 reps

Incline Bench Press…10 reps

Incline Bench Press…8 reps

Incline Chest Flys…12 reps

Incline Chest Flys…10 reps

Incline Chest Flys…8 reps

Seated Front Press…Double Wave Load…12 reps

Seated Front Press …Double Wave Load…10 reps

Seated Front Press …Double Wave Load…8 reps

Seated Front Press …Double Wave Load…12 reps

Seated Front Press …Double Wave Load…10 reps

Seated Front Press …Double Wave Load…8 reps

Standing Lateral Raise…12 reps
Standing Lateral Raise…10 reps
Standing Lateral Raise…8 reps

Prone Incline Rear Flys…12 reps
Prone Incline Rear Flys …10 reps
Prone Incline Rear Flys …8 reps

Flat Bench Tricep Extension…Double Wave Load…12 reps

Flat Bench Tricep Extension …Double Wave Load…10 reps

Flat Bench Tricep Extension …Double Wave Load…8 reps

Flat Bench Tricep Extension …Double Wave Load…12 reps

Flat Bench Tricep Extension …Double Wave Load…10 reps

Flat Bench Tricep Extension …Double Wave Load…8 reps

Cross Body Kickbacks…12 reps
Cross Body Kickbacks …10 reps
Cross Body Kickbacks …8 reps

Kickbacks Double Arm…12 reps
Kickbacks Double Arm …10 reps
Kickbacks Double Arm …8 reps