Mesocycle #7
Week 7 Day 4


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


Wide Grip PullDown
110 x 8 (3 Sets)


Overhand bent-over barbell rows
185 x 8 (3 Sets)


One-arm dumbbell rows
90’s x 10 (2 Sets)


Close-grip cable pull-down
100 x 10 (3 Sets)


Reverse pec-deck machine flyes –
60 x 15 (4 Sets)


Standing dumbbell curls
30’s x 8 (3 Sets)


HS Close-grip preacher curls
45lb Plate x 15 (3 Sets)


Post-Workout:
Protein Brownies