Mesocycle #9
Week 12 Day 1

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


Incline Smith Bench:

225 x 12, 8, 7 , 6



HS Incline Press:

2 Plates + 25/Side x 6 (3 Sets)



Pec Deck Fly:
140 x 10 (3 Sets)


Cable Crossover:
35 Each Hand x 8 (4 Sets)

DB Side Laterals:
30's x 12 (3 Sets)


DB Partial Lateral's:
50's x 20 (3 Sets)

Reverse Pec Dec:
70 x 30 (3 Sets)

Post-Workout:
Cereal & Whey