Mesocycle #9
Week 9 Day 3


Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds


Seated DB Curl Palms Up: (3:1:1:1)
30's x 8 (4 Sets)


Preacher Hammer Curl (3:1:1:1)
45 Pound Plate x 10 (4 Sets)


Barbell Curl (2:1:1:1)
75 x 8 (3 Sets)


Dual Rope Extension:
110 x 10 (4 Sets)


Overhead Rope Extension:
100 x 10 (4 Sets)


Dips:
3 Plates/Side x 10 (3 Sets)




Post-Workout:
Peanut Butter Brownie Sundae