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