Week 1 Monday
Monday 15 Nov 2021, 14:36
Face Pull (Cable)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 14
Set 3: 135 lbs × 12
Note: Week 2 more weight.
Incline Chest Press (Machine)
Set 1: 140 lbs × 12
Set 2: 140 lbs × 10
Set 3: 140 lbs × 9
Set 4: 140 lbs × 7
Note: Week 2 more weight
Front Raise (Barbell)
Set 1: 55 lbs × 13
Set 2: 55 lbs × 11
Set 3: 55 lbs × 8
Note: Repeat weight in week 2.
Lat Pulldown (Cable)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 10
Set 3: 130 lbs × 8
Note: Week 2 increase reps in trailing sets
Skullcrusher (Barbell)
Set 1: 55 lbs × 16
Set 2: 55 lbs × 14
Set 3: 55 lbs × 10
Note: Week 2 increase weight
Note: A mix between a Skullcrusher and a Pullover. Better tricep stretch.
with Strong
https://strong.app.link/tf520c9tdlb
Monday 15 Nov 2021, 14:36
Face Pull (Cable)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 14
Set 3: 135 lbs × 12
Note: Week 2 more weight.
Incline Chest Press (Machine)
Set 1: 140 lbs × 12
Set 2: 140 lbs × 10
Set 3: 140 lbs × 9
Set 4: 140 lbs × 7
Note: Week 2 more weight
Front Raise (Barbell)
Set 1: 55 lbs × 13
Set 2: 55 lbs × 11
Set 3: 55 lbs × 8
Note: Repeat weight in week 2.
Lat Pulldown (Cable)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 10
Set 3: 130 lbs × 8
Note: Week 2 increase reps in trailing sets
Skullcrusher (Barbell)
Set 1: 55 lbs × 16
Set 2: 55 lbs × 14
Set 3: 55 lbs × 10
Note: Week 2 increase weight
Note: A mix between a Skullcrusher and a Pullover. Better tricep stretch.
with Strong
https://strong.app.link/tf520c9tdlb
