Muscle Shark 2 (Upper Lower Mesocycle for Size) 

4 week mesocycle to promote muscle size. 

Rest Times: 60 seconds
Tempo: 3:1:1 (3 second eccentric, hold for a second, 1-2 second concentric)
Progression: Dynamic Double Progression


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Week 1

Week 2

Week 3

Week 4

Bench Press (Dumbbell)

Barbell Row

Incline Chest Fly (Dumbbell)

Lat Pulldown

Seated Overhead Press (Dumbbell)

Shrug (Barbell)

V-Handle Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Upper

Belt Squat

Romanian Deadlift (Barbell)

Standing Calf Raise (Machine)

Pallof Press

Lower

Alternating Single Arm Hammerstrength Chest Press

Single Arm Iso Row

Alternating Cable Crossover (High To Low)

Lat Pulldown (Single Arm)

Lateral Raise (Cable)

Shrug (Dumbbell)

One Arm Overhead Rope Extension

Incline Curl (Dumbbell)

Unilateral Upper

Bulgarian Split Squat (Dumbbell)

Step-Up (Weighted)

Single-Leg Leg Curl

Single Leg Romanian Deadlift

Single Leg Calf Raise (Machine)

Wood Chop

Unilateral Lower

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