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