Mesocycle #12
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


Low Cable Rows:
120 x 10 (3 Sets)


Single Arm Supinated Lat Pulldown
35 Each Hand x 8
35 Each Hand x 8 --> 30 x 8 --> 25 x 10


Cable Pullover
100 x 10 (2 Sets)


Incline Braced DB Row:
45's x 10 (2 Sets)


HyperExtensions:
BW x Failure (2 Sets)


EZ Bar Curl
75 x 8 (2 Sets)
75 x 15 --> 65 x 10 --> 55 x 8


Cable Hammer Curl:
55 x 10
70 x 10 --> 55 x 10 --> 40 x 10


Post-Workout:
Tenders & Fries