Mesocycle #6
Week 5 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Incline dumbbell bench press
90's x 10 (4 Sets)
1 arm suit case rows
2-25’s x 8 (3 Sets)
2-25 x 8+4+3 (Rest Pause)
Upright row (Pull to Sternum)
80 x 8(3 Sets)
80 x 8+4+2 (Rest Pause)
Hammer Strength High Row
2-25’s/Side x 10 (3 Sets)
2-25’s/Side x 10+4+3 (Rest Pause)
Dumbbell Lateral Raise
35’s x 8 (3 Sets)
35’s x 8 à 30’s x 8 à 25’s x 10 (1 Set)
Seated Incline Dumbbell Curl
25’s x 8 (3 Sets)
25’s x 8+4+3 (Rest Pause)
Cable Tricep Extension
140 x 10 (3 Sets)
140 x 10+4+3 (Rest Pause)
Post-Workout:
Protein Waffles
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