Week 1 Monday

Week 1 Monday
Monday 27 Sep 2021, 13:34

Leg Press
Set 1: 315 lbs × 15
Set 2: 315 lbs × 14
Set 3: 315 lbs × 12
Note: 3x10-15

Squat (Barbell)
Set 1: 245 lbs × 8
Set 2: 245 lbs × 8
Note: 2-3x8-12. Slow eccentric.

Face Pull (Cable)
Set 1: 120 lbs × 16
Set 2: 120 lbs × 4
Set 3: 120 lbs × 3
Set 4: 120 lbs × 12
Set 5: 120 lbs × 3
Set 6: 120 lbs × 2
Note: 15-20rp +2

Standing Calf Raise (Machine)
Set 1: 270 lbs × 9
Set 2: 270 lbs × 8
Set 3: 270 lbs × 8
Set 4: 270 lbs × 7
Note: 4x5-10

Hanging Knee Raise
Set 1: 14 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 10 reps
Set 5: 4 reps
Set 6: 3 reps
Note: 10-20rp +2

Workout notes: RP sets 3-5sec
with Strong
https://strong.app.link/hYzGrLw7Tjb