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  1. #4246
    OLYMPIAN The Solution's Avatar
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    Mesocycle #9
    Week 14 Day 4


    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




    A 1: Cable Curl
    A 2: DB Hammer Curl
    A 3: EZ Bar Curl
    A 4: Pinwheel Curl
    4 Rounds of 8-10 Reps


    B 1: Tricep Pressdown
    B 2: Overhead tricep extension
    B 3: DB Kickback
    B 4: Overhead DB Tricep Skullcrusher
    4 Rounds of 8-10 Reps


    Post-Workout:
    Maple Brown Sugar Oatmeal
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  2. #4247
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    14,493
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    Default

    Mesocycle #9
    Week 14 Day 5


    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




    HS Machine Chest Press (Banded )
    3 Plates/Side + 25 x 8 (3 Sets)


    Incline DB Bench Press
    80's x 12 (4 Sets)


    Flat DB Fly
    45's x 8 (3 Sets)


    Chins:
    BW x Failure (4 Sets)


    Single Arm Pulldown with Isotension:
    35 (Each Hand) x 10 +10 Second Iso-Tension


    Cable Low Row: (5 Second Eccentric)
    100 x 15 (3 Sets)


    A 1: Dumbbell Rear Delt Raise
    A2: DB Side Laterals
    3 Rounds of 15 Reps on each exercise (6 total Sets)




    Post-Workout:
    Noosa
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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