Mesocycle #4
Week 8 Day 6


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2


Leg press:
10 Plates/Side x 6 (4 Sets)
DB Stiff legged deads;
100’s x 8 (4 Sets)
Walking Chain Lunges:
1 Chain x 20 Steps
2 Chains x 15 Steps
3 Chains x 12 Steps
4 Chains x 10 Steps
A1: Leg Extension:
50 x 15 (2 Sets)
A2: Single Leg Curl
40 x 15 (2 Sets)
B1: Hip Adductor
100 x 20, 115 x 15, 130 x 12, 150 x 10
B2: Hip Abductor :
100 x 20, 115 x 15, 130 x 12, 150 x 10


Post-Workout:
IHOP French Toast Stuffed Donuts