Mesocycle #14 Week 7 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 DB Row 70 x 12 (4 Sets) A1: Straight Bar Pushdown 75 Each Hand x 8 (3 Sets) A2: DB Pullover: 60 x 8 (3 Sets) FacePulls: 150 x 12 (3 Sets) HyperExtensions: (3:1:1:1) BW x Failure (2 Sets) EZ Bar Preacher Curl (4:1:1:1) 50 x 12 (3 Sets) Rope Hammer Curl 75 x 10 (4 Sets) Post-Workout: Animal Pro Bar
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