Back & Biceps Maria: Day B

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Back & Biceps:
Each exercise is performed with a controlled eccentric phase, and fast explosive concentric phase, with a one second isometric hold during each repetition.

ULT
Assisted Pull Up (Neutral Grip) [MC]
reps 15
intensity 50%
Tempo controlled
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 15 50% RPE Controlled 60 Seconds (h:m:s)
2 15 75% RPE Controlled 60-120 Seconds (h:m:s)
3 15 100% RPE Explosive 60-120 Seconds (h:m:s)
4 15 100% RPE Explosive 60-120 Seconds (h:m:s)
5 15 100% RPE Explosive 60-120 Seconds (h:m:s)

Controlled eccentric phase; Fast, explosive concentric phase.

LLT
Cable Facepull [MC]
reps 20
intensity 60%
Tempo controlled
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 20 60% RPE Controlled 60 Seconds (h:m:s)
2 20 85% RPE Controlled 60 Seconds (h:m:s)
3 20 85% RPE Controlled 60 Seconds (h:m:s)
4 20 85% RPE Controlled 60 Seconds (h:m:s)
LLT
Single Arm Supported Dumbbell Row
reps 15
intensity 60%
Tempo controlled
Rest 60 Seconds
Single Arm Supported Dumbbell Row
Set Reps Intensity Tempo Rest
1 15 60% RPE Controlled 60 Seconds (h:m:s)
2 10 85% RPE Controlled 60 Seconds (h:m:s)
3 10 95% RPE Controlled 60 Seconds (h:m:s)
4 10 95% RPE Controlled 60 Seconds (h:m:s)
5 10 95% RPE Controlled 60 Seconds (h:m:s)
ULT
Barbell (BB) Inverted row [MC]
reps 15
intensity Bodyweight*
Tempo controlled
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 15 Bodyweight* RPE Controlled 60 Seconds (h:m:s)
2 15 Bodyweight* RPE Controlled 60 Seconds (h:m:s)
3 15 Bodyweight* RPE Controlled 60 Seconds (h:m:s)
4 15 Bodyweight* RPE Controlled 60 Seconds (h:m:s)

Body stays straight & ridged through movement

LLT
Preacher Curl
reps 15
intensity 50%
Tempo controlled
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 15 50% RPE Controlled 60 Seconds (h:m:s)
2 10 75% RPE Controlled 60 Seconds (h:m:s)
3 10 95% RPE Controlled 60 Seconds (h:m:s)
4 10 95% RPE Controlled 60 Seconds (h:m:s)
5 10 95% RPE Controlled 60 Seconds (h:m:s)
LLT
DB Hammer Curl
reps 20
intensity 75%
Tempo controlled
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 20 75% RPE Controlled 60 Seconds (h:m:s)
2 20 75% RPE Controlled 60 Seconds (h:m:s)
3 20 75% RPE Controlled 60 Seconds (h:m:s)