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
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