Week 3 Wednesday
Wednesday 16 Jun 2021, 10:43
Bench Press (Dumbbell)
Set 1: 90 lbs × 10
Set 2: 90 lbs × 10
Set 3: 90 lbs × 10
Standing Calf Raise (Machine)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 11
Set 3: 135 lbs × 10
Set 4: 135 lbs × 8
Note: 135 by mistake instead of 130
Seated Overhead Press (Dumbbell)
Set 1: 50 lbs × 11
Set 2: 50 lbs × 10
Set 3: 50 lbs × 9
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.
Cable Crunch
Set 1: 110 lbs × 15
Set 2: 110 lbs × 8
Set 3: 110 lbs × 6
Set 4: 110 lbs × 4
Note: Rest-paused
Back Extension
Set 1: (+25 lbs) × 20
Set 2: (+25 lbs) × 9
Set 3: (+25 lbs) × 9
Set 4: (+25 lbs) × 8
Note: Rest-paused
with Strong
https://strong.app.link/l4XSIEr08gb
Wednesday 16 Jun 2021, 10:43
Bench Press (Dumbbell)
Set 1: 90 lbs × 10
Set 2: 90 lbs × 10
Set 3: 90 lbs × 10
Standing Calf Raise (Machine)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 11
Set 3: 135 lbs × 10
Set 4: 135 lbs × 8
Note: 135 by mistake instead of 130
Seated Overhead Press (Dumbbell)
Set 1: 50 lbs × 11
Set 2: 50 lbs × 10
Set 3: 50 lbs × 9
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.
Cable Crunch
Set 1: 110 lbs × 15
Set 2: 110 lbs × 8
Set 3: 110 lbs × 6
Set 4: 110 lbs × 4
Note: Rest-paused
Back Extension
Set 1: (+25 lbs) × 20
Set 2: (+25 lbs) × 9
Set 3: (+25 lbs) × 9
Set 4: (+25 lbs) × 8
Note: Rest-paused
with Strong
https://strong.app.link/l4XSIEr08gb
