Mesocycle #10
Week 9 Day 1


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


Dumbbell Row:
90's x 8 (4 Sets)


Chins:
BW x 10 (5 Sets)


Low Cable Rows:
120 x 10 (4 Sets)


Banded DB Pullover:
50 + Band x 10 (4 Sets)


Barbell Hyperextensions:
95 x 10 (4 Sets)


EZ Bar Preacher Curl: (3:1:1:1)
90 x 12 (4 Sets)


Cable Hammer Curl: (4:1:1:1)
75 x 10 (4 Sets)


Post-Workout:
Chocolate Pb2 Mug Cake