Mesocycle #2 Week 2 Day 5 Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x) All Rep Tempo's are 2:1:1:2 Smith machine rows overhand grip: 3-25lb Plates x 6 (4 Sets) T bar rows: 4-25's x 8 (4 Sets) Pull ups: BW x 8 (4 Sets) Machine pull overs: 30 x 20 35 x 15 40 x 12 45 x 10 Rope curls hammer grip: 50 x 6 (4 Sets) Preacher curls: 25lb Plate x 15 35lb Plate x 12 45lb Plate x 10 45lb Plate + 10 x 8 Tricep machine dips; 3 Plates/Side x 6 (4 Sets) Overhead rope extensions; 35 x 15 40 x 12 40 x 10 45 x 8 Post-Workout: Philly Cheesesteaks
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