Week 4 Tuesday
Tuesday 16 Mar 2021, 16:02
Seated Row (Cable)
Set 1: 140 lbs × 12
Set 2: 140 lbs × 12
Set 3: 140 lbs × 12
Set 4: 140 lbs × 12
Upright Row (Cable)
Set 1: 100 lbs × 15
Set 2: 100 lbs × 13
Set 3: 100 lbs × 13
Set 4: 100 lbs × 12
Face Pull (Cable)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 15
Set 3: 60 lbs × 15
Set 4: 60 lbs × 15
Note: Machine height 6
Chin Up
Set 1: (+60 lbs) × 10
Set 2: (+60 lbs) × 10
Set 3: (+60 lbs) × 8
SUPERSET
Deadlift (Dumbbell)
Set 1: 90 lbs × 20
Set 2: 90 lbs × 25
Set 3: 90 lbs × 30
Note: Isometric hold at the bottom. Reps are seconds held (count)
Hanging Hamstring Curl
Set 1: 16 reps
Set 2: 10 reps
Set 3: 8 reps
with Strong
https://strong.app.link/k4Kw4przGeb
Tuesday 16 Mar 2021, 16:02
Seated Row (Cable)
Set 1: 140 lbs × 12
Set 2: 140 lbs × 12
Set 3: 140 lbs × 12
Set 4: 140 lbs × 12
Upright Row (Cable)
Set 1: 100 lbs × 15
Set 2: 100 lbs × 13
Set 3: 100 lbs × 13
Set 4: 100 lbs × 12
Face Pull (Cable)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 15
Set 3: 60 lbs × 15
Set 4: 60 lbs × 15
Note: Machine height 6
Chin Up
Set 1: (+60 lbs) × 10
Set 2: (+60 lbs) × 10
Set 3: (+60 lbs) × 8
SUPERSET
Deadlift (Dumbbell)
Set 1: 90 lbs × 20
Set 2: 90 lbs × 25
Set 3: 90 lbs × 30
Note: Isometric hold at the bottom. Reps are seconds held (count)
Hanging Hamstring Curl
Set 1: 16 reps
Set 2: 10 reps
Set 3: 8 reps
with Strong
https://strong.app.link/k4Kw4przGeb
