Mesocycle #9
Week 6 Day 3


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


Lying Leg Curl:
140 x 15 (3 Sets)

Squat:
275 x 10 (3 Sets)

Leg Press:
8 Plates/Side x 10 (3 Sets)

Chain Lunges:
50lbs Chains x 20 Steps (4 Sets)

Stiff Leg Deadlifts:
225 x 10 (3 Sets)

Post-Workout:
Breaded Chicken, Rice & Veggies