Week 4 Monday

A (Mon/Fri)
Monday 28 Dec 2020, 13:04

Handstand Push Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 1 reps
Set 5: 2 reps
Set 6: 1 reps
Set 7: 1 reps
Set 8: 1 reps
Note: Added yoga block for ROM

Chest Dip
Set 1: (+10 lbs) × 14
Set 2: (+10 lbs) × 13
Set 3: (+10 lbs) × 11
Set 4: (+10 lbs) × 10
Set 5: (+10 lbs) × 10
Set 6: (+10 lbs) × 10
Set 7: (+10 lbs) × 10

SUPERSET
Hanging Leg Raise
Set 1: 16 reps
Set 2: 14 reps
Set 3: 14 reps
Set 4: 13 reps
Set 5: 12 reps
Bent Over Row (Band)
Set 1: (+59 lbs) × 18
Set 2: (+59 lbs) × 18
Set 3: (+59 lbs) × 18
Set 4: (+59 lbs) × 16
Set 5: (+59 lbs) × 14
Set 6: (+59 lbs) × 16
Note: Feeling in left inner forearm

Bulgarian Split Squat
Set 1: 35 lbs × 20
Set 2: 35 lbs × 20
Set 3: 35 lbs × 17
Set 4: 35 lbs × 17
Set 5: 35 lbs × 15
Set 6: 35 lbs × 14

SUPERSET
Standing Calf Raise (Dumbbell)
Set 1: 15 lbs × 19
Set 2: 15 lbs × 18
Set 3: 15 lbs × 16
Set 4: 15 lbs × 16
Set 5: 15 lbs × 15
Set 6: 15 lbs × 15
Set 7: 15 lbs × 14
Lateral Raise (Dumbbell)
Set 1: 10 lbs × 17
Set 2: 10 lbs × 15
Set 3: 10 lbs × 11
Set 4: 10 lbs × 10
Set 5: 10 lbs × 8
Set 6: 10 lbs × 0
Note: All the way up

Workout notes: hspu 10-15
calf 10-20
dip 10-20
row 10-20
squat 15-25
leg raise 10-20
lat raise 15-30
with Strong
https://strong.app.link/OfgsuaXsMcb