Mesocycle #9 Week 13 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 A1: Cable Curls 80 x 15 A2: Rope Pressdown 110 x 15 4 Rounds B1: EZ Bar Preacher Curls 70 x 8 B2: Tricep Kickback 20 Each Hand x 8 4 Rounds C1: EZ Bar Cable Curls 70 x 12 C2: DB Skull Crusher 35's x 12 3 Rounds D1: DB Hammer Curl's 35's x 10 D2: V Bar Pressdown 110 x 20 3 Rounds Post-Workout: Apple Cinnamon Protein Muffins
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