Week 3 Tuesday
Tuesday 9 Mar 2021, 16:05
Seated Row (Cable)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 12
Set 3: 135 lbs × 12
Set 4: 135 lbs × 12
Upright Row (Cable)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 13
Set 3: 95 lbs × 13
Set 4: 95 lbs × 12
Face Pull (Cable)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 15
Set 3: 55 lbs × 15
Set 4: 55 lbs × 15
Note: Machine height 6
Chin Up
Set 1: (+55 lbs) × 10
Set 2: (+55 lbs) × 10
Set 3: (+55 lbs) × 8
SUPERSET
Single Leg Deadlift
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Note: Terrible exercise, never program this again
Deadlift (Dumbbell)
Set 1: 100 lbs × 15
Note: 3 second pause at the bottom
SUPERSET
Hanging Hamstring Curl
Set 1: 12 reps
Set 2: 12 reps
Set 3: 11 reps
with Strong
https://strong.app.link/dBFYQbR0ueb
Tuesday 9 Mar 2021, 16:05
Seated Row (Cable)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 12
Set 3: 135 lbs × 12
Set 4: 135 lbs × 12
Upright Row (Cable)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 13
Set 3: 95 lbs × 13
Set 4: 95 lbs × 12
Face Pull (Cable)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 15
Set 3: 55 lbs × 15
Set 4: 55 lbs × 15
Note: Machine height 6
Chin Up
Set 1: (+55 lbs) × 10
Set 2: (+55 lbs) × 10
Set 3: (+55 lbs) × 8
SUPERSET
Single Leg Deadlift
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Note: Terrible exercise, never program this again
Deadlift (Dumbbell)
Set 1: 100 lbs × 15
Note: 3 second pause at the bottom
SUPERSET
Hanging Hamstring Curl
Set 1: 12 reps
Set 2: 12 reps
Set 3: 11 reps
with Strong
https://strong.app.link/dBFYQbR0ueb
