Mesocycle #15
Week 5 Day 2


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


1-Arm Barbell Row:
1-25 Plate x 8
2-25 Plate x 8
2-25 Plate + 10 x 10
2-25 Plate + 20 x 10


Single Arm Supinated Pulldown:
42.5 Each Hand x 10 (3 Sets)


DB Pullover:
70 x 10 (3 Sets)


Low Cable Row:
100 x 10 (3 Sets)


HyperExtension
2 Sets to Failure


Post-Workout:
Chicken, Bagel with PB & Banana