Week 4 Wednesday
Wednesday 23 Jun 2021, 14:11
Bench Press (Dumbbell)
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 8
Standing Calf Raise (Machine)
Set 1: 145 lbs × 13
Set 2: 145 lbs × 11
Set 3: 145 lbs × 9
Set 4: 145 lbs × 9
Seated Overhead Press (Dumbbell)
Set 1: 50 lbs × 12
Set 2: 50 lbs × 11
Set 3: 50 lbs × 10
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.
Cable Crunch
Set 1: 115 lbs × 15
Set 2: 115 lbs × 7
Set 3: 115 lbs × 6
Set 4: 115 lbs × 5
Note: Rest-paused
Back Extension
Set 1: (+35 lbs) × 20
Set 2: (+35 lbs) × 8
Set 3: (+35 lbs) × 7
Set 4: (+35 lbs) × 5
Note: Rest-paused
with Strong
https://strong.app.link/qTbLd1qLkhb
Wednesday 23 Jun 2021, 14:11
Bench Press (Dumbbell)
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 8
Standing Calf Raise (Machine)
Set 1: 145 lbs × 13
Set 2: 145 lbs × 11
Set 3: 145 lbs × 9
Set 4: 145 lbs × 9
Seated Overhead Press (Dumbbell)
Set 1: 50 lbs × 12
Set 2: 50 lbs × 11
Set 3: 50 lbs × 10
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.
Cable Crunch
Set 1: 115 lbs × 15
Set 2: 115 lbs × 7
Set 3: 115 lbs × 6
Set 4: 115 lbs × 5
Note: Rest-paused
Back Extension
Set 1: (+35 lbs) × 20
Set 2: (+35 lbs) × 8
Set 3: (+35 lbs) × 7
Set 4: (+35 lbs) × 5
Note: Rest-paused
with Strong
https://strong.app.link/qTbLd1qLkhb
