Week 2 Wednesday
Wednesday 9 Jun 2021, 07:28
Bench Press (Dumbbell)
Set 1: 85 lbs × 10
Set 2: 85 lbs × 10
Set 3: 85 lbs × 10
Standing Calf Raise (Machine)
Set 1: 120 lbs × 12
Set 2: 120 lbs × 10
Set 3: 120 lbs × 8
Set 4: 120 lbs × 7
Seated Overhead Press (Dumbbell)
Set 1: 45 lbs × 11
Set 2: 45 lbs × 10
Set 3: 45 lbs × 10
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.
Cable Crunch
Set 1: 105 lbs × 15
Set 2: 105 lbs × 8
Set 3: 105 lbs × 6
Set 4: 105 lbs × 5
Note: Rest-paused
Back Extension
Set 1: (+25 lbs) × 18
Set 2: (+25 lbs) × 8
Set 3: (+25 lbs) × 7
Set 4: (+25 lbs) × 5
Note: Rest-paused
with Strong
https://strong.app.link/6YUgEaW1Wgb
Wednesday 9 Jun 2021, 07:28
Bench Press (Dumbbell)
Set 1: 85 lbs × 10
Set 2: 85 lbs × 10
Set 3: 85 lbs × 10
Standing Calf Raise (Machine)
Set 1: 120 lbs × 12
Set 2: 120 lbs × 10
Set 3: 120 lbs × 8
Set 4: 120 lbs × 7
Seated Overhead Press (Dumbbell)
Set 1: 45 lbs × 11
Set 2: 45 lbs × 10
Set 3: 45 lbs × 10
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.
Cable Crunch
Set 1: 105 lbs × 15
Set 2: 105 lbs × 8
Set 3: 105 lbs × 6
Set 4: 105 lbs × 5
Note: Rest-paused
Back Extension
Set 1: (+25 lbs) × 18
Set 2: (+25 lbs) × 8
Set 3: (+25 lbs) × 7
Set 4: (+25 lbs) × 5
Note: Rest-paused
with Strong
https://strong.app.link/6YUgEaW1Wgb
