Week 6 Wednesday
Wednesday 7 Jul 2021, 12:14
Bench Press (Dumbbell)
Set 1: 95 lbs × 12
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10 @ 10.0
Standing Calf Raise (Machine)
Set 1: 170 lbs × 14
Set 2: 170 lbs × 11
Set 3: 170 lbs × 10
Set 4: 170 lbs × 9
Set 5: 170 lbs × 9
Seated Overhead Press (Dumbbell)
Set 1: 55 lbs × 11
Set 2: 55 lbs × 9 @ 9.5
Set 3: 55 lbs × 9
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 × 9
Set 3: 115 lbs × 8
Set 4: 115 lbs × 5
Note: Rest-paused
Back Extension
Set 1: (+45 lbs) × 20
Set 2: (+45 lbs) × 10
Set 3: (+45 lbs) × 9
Set 4: (+45 lbs) × 9
Note: Rest-paused
with Strong
https://strong.app.link/LuQ1FsARHhb
Wednesday 7 Jul 2021, 12:14
Bench Press (Dumbbell)
Set 1: 95 lbs × 12
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10 @ 10.0
Standing Calf Raise (Machine)
Set 1: 170 lbs × 14
Set 2: 170 lbs × 11
Set 3: 170 lbs × 10
Set 4: 170 lbs × 9
Set 5: 170 lbs × 9
Seated Overhead Press (Dumbbell)
Set 1: 55 lbs × 11
Set 2: 55 lbs × 9 @ 9.5
Set 3: 55 lbs × 9
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 × 9
Set 3: 115 lbs × 8
Set 4: 115 lbs × 5
Note: Rest-paused
Back Extension
Set 1: (+45 lbs) × 20
Set 2: (+45 lbs) × 10
Set 3: (+45 lbs) × 9
Set 4: (+45 lbs) × 9
Note: Rest-paused
with Strong
https://strong.app.link/LuQ1FsARHhb
