Mesocycle #3
Week 1 Day 4
Deload Week
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Machine Shoulder Press:
80 Each Hand x 10 (4 Sets)
Machine Side Laterals:
50 x 10 (3 Sets)
Rear Dely Machine Fly:
75 x 10 (4 Sets)
Dumbbell Shrugs:
90’s x 8 (4 Sets)
A1:Standing Bicep Cable Curl
20 Each Hand x 10 (4 Sets)
A2: Tricep Overhead Extension
42.5 x 10 (4 Sets)
B1: DB Curls
25’s x 12 (3 Sets)
B2: Tricep Extension
10 Each Hand x 12 (3 Sets)
Post-Workout:
French Dip & Fries
[img]http://i.imgur.com/QiAdnQ3.jpg[/img]