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