Mesocycle #14
Week 4 Day 1


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


One Arm Barbell Row:
2-25lb+10 Plates x 8 (4 Sets)


Chest Supported DB Row
50 Each Hand x 10 (3 Sets)


A1: DB Pullover:
60 x 8 (3 Sets)


A2: Chins:
BW X Failure (3 Sets)


HyperExtensions: (3:1:1:1)
BW x 15-20 (3 Sets)


Supinated DB Curl (3:1:1:1)
35's x 8 (3 Sets)


EZ Bar Curl
**10 Second Rest**
55 x 8 (4 Sets)


Post-Workout:
Chicken Salad