Week 2 Monday
Monday 22 Nov 2021, 13:23
Face Pull (Cable)
Set 1: 140 lbs × 16
Set 2: 140 lbs × 14
Set 3: 140 lbs × 12
Note: Week 3 more weight.
Incline Chest Press (Machine)
Set 1: 150 lbs × 12
Set 2: 150 lbs × 10
Set 3: 150 lbs × 9
Set 4: 150 lbs × 7
Note: Week 3 more weight
Front Raise (Barbell)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 12
Set 3: 55 lbs × 10
Note: Week 3 more weight.
Lat Pulldown (Cable)
Set 1: 130 lbs × 16
Set 2: 130 lbs × 12
Set 3: 130 lbs × 10
Note: Week 3 more weight.
Skullcrusher (Barbell)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 12
Set 3: 60 lbs × 9
Note: Week 3 same weight. Fixed technique and now it's more difficult. Letting elbows come forward (toward waist) on eccentric. More elbow ROM.
with Strong
https://strong.app.link/UDocEQV1olb
Monday 22 Nov 2021, 13:23
Face Pull (Cable)
Set 1: 140 lbs × 16
Set 2: 140 lbs × 14
Set 3: 140 lbs × 12
Note: Week 3 more weight.
Incline Chest Press (Machine)
Set 1: 150 lbs × 12
Set 2: 150 lbs × 10
Set 3: 150 lbs × 9
Set 4: 150 lbs × 7
Note: Week 3 more weight
Front Raise (Barbell)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 12
Set 3: 55 lbs × 10
Note: Week 3 more weight.
Lat Pulldown (Cable)
Set 1: 130 lbs × 16
Set 2: 130 lbs × 12
Set 3: 130 lbs × 10
Note: Week 3 more weight.
Skullcrusher (Barbell)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 12
Set 3: 60 lbs × 9
Note: Week 3 same weight. Fixed technique and now it's more difficult. Letting elbows come forward (toward waist) on eccentric. More elbow ROM.
with Strong
https://strong.app.link/UDocEQV1olb
