Week 1 Friday

Week 1 Friday
Friday 24 Dec 2021, 12:49

Chin Up
Set 1: (+55 lbs) × 8
Set 2: (+55 lbs) × 7
Set 3: (+55 lbs) × 7

Bent Over Row (Barbell)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 12
Set 3: 135 lbs × 12
Set 4: 135 lbs × 12

SUPERSET
Chest Fly (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 15
Set 3: 25 lbs × 15
Set 4: 25 lbs × 15
Set 5: 25 lbs × 16
Hanging Leg Raise
Set 1: 11 reps
Set 2: 11 reps
Set 3: 11 reps
Set 4: 11 reps
Set 5: 11 reps

SUPERSET
Standing Calf Raise (Dumbbell)
Set 1: 90 lbs × 20
Set 2: 90 lbs × 20
Set 3: 90 lbs × 17
Set 4: 90 lbs × 15
Set 5: 90 lbs × 15
Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 15
Set 3: 10 lbs × 15
Set 4: 10 lbs × 15
Set 5: 10 lbs × 15
Note: Better technique done unilaterally.

Neck Curl
Set 1: 40 lbs × 30
Set 2: 40 lbs × 30
Set 3: 40 lbs × 30
Set 4: 40 lbs × 30
Set 5: 40 lbs × 27

Neck Extension
Set 1: 40 lbs × 30
Set 2: 40 lbs × 30
Set 3: 40 lbs × 23
Set 4: 40 lbs × 20
Set 5: 40 lbs × 16

with Strong
https://strong.app.link/ft1qURL9fmb