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
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