Week 3 Monday
Monday 29 Nov 2021, 14:53
Face Pull (Cable)
Set 1: 145 lbs × 16
Set 2: 145 lbs × 14
Set 3: 145 lbs × 12 @ 7.0
Note: Week 4 more weight.
Incline Chest Press (Machine)
Set 1: 155 lbs × 12 @ 8.5
Set 2: 155 lbs × 10
Set 3: 155 lbs × 9 @ 9.5
Note: Week 4 more weight
Front Raise (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 12
Set 3: 60 lbs × 10
Note: Week 4 more weight.
Lat Pulldown (Cable)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 10 @ 10.0
Set 3: 135 lbs × 9 @ 10.0
Note: Week 4 repeat weight. Increase reps.
Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Note: Skullcrusher bothering left forearm at the bottom of the movement.
Neck Curl
Set 1: 17 lbs × 30
Set 2: 21 lbs × 20
Set 3: 21 lbs × 19
Note: Using neck harness and FreeMotion cable machine
Neck Extension
Set 1: 21 lbs × 25
Set 2: 21 lbs × 15
Set 3: 21 lbs × 15
Note: Using neck harness and FreeMotion cable machine
with Strong
https://strong.app.link/YTxL0PhLAlb
Monday 29 Nov 2021, 14:53
Face Pull (Cable)
Set 1: 145 lbs × 16
Set 2: 145 lbs × 14
Set 3: 145 lbs × 12 @ 7.0
Note: Week 4 more weight.
Incline Chest Press (Machine)
Set 1: 155 lbs × 12 @ 8.5
Set 2: 155 lbs × 10
Set 3: 155 lbs × 9 @ 9.5
Note: Week 4 more weight
Front Raise (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 12
Set 3: 60 lbs × 10
Note: Week 4 more weight.
Lat Pulldown (Cable)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 10 @ 10.0
Set 3: 135 lbs × 9 @ 10.0
Note: Week 4 repeat weight. Increase reps.
Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Note: Skullcrusher bothering left forearm at the bottom of the movement.
Neck Curl
Set 1: 17 lbs × 30
Set 2: 21 lbs × 20
Set 3: 21 lbs × 19
Note: Using neck harness and FreeMotion cable machine
Neck Extension
Set 1: 21 lbs × 25
Set 2: 21 lbs × 15
Set 3: 21 lbs × 15
Note: Using neck harness and FreeMotion cable machine
with Strong
https://strong.app.link/YTxL0PhLAlb
