Week 3 Friday
Friday 3 Dec 2021, 15:59
Chin Up
Set 1: (+55 lbs) × 8
Set 2: (+55 lbs) × 8
Set 3: (+55 lbs) × 8
Note: Add weight week 4
Chest Fly (Dumbbell)
Set 1: 30 lbs × 22
Set 2: 30 lbs × 20
Set 3: 30 lbs × 17
Note: Add reps or weight in week 4.
Face Pull (Cable)
Set 1: 145 lbs × 17
Set 2: 145 lbs × 15
Set 3: 145 lbs × 13
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15
Set 3: 25 lbs × 13
Set 4: 25 lbs × 11
Neck Curl
Set 1: 40 lbs × 32
Set 2: 50 lbs × 20
Set 3: 50 lbs × 18
Note: Using Hoist cable cross. Using the ear hoops and strap. Highest cable setting, looking away.
Neck Extension
Set 1: 60 lbs × 25
Set 2: 60 lbs × 20
Set 3: 60 lbs × 17
Note: Hoist cable cross. Using hanging hoops and strap. Low cable setting, looking towards.
with Strong
https://strong.app.link/lbUxI8vtHlb
Friday 3 Dec 2021, 15:59
Chin Up
Set 1: (+55 lbs) × 8
Set 2: (+55 lbs) × 8
Set 3: (+55 lbs) × 8
Note: Add weight week 4
Chest Fly (Dumbbell)
Set 1: 30 lbs × 22
Set 2: 30 lbs × 20
Set 3: 30 lbs × 17
Note: Add reps or weight in week 4.
Face Pull (Cable)
Set 1: 145 lbs × 17
Set 2: 145 lbs × 15
Set 3: 145 lbs × 13
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15
Set 3: 25 lbs × 13
Set 4: 25 lbs × 11
Neck Curl
Set 1: 40 lbs × 32
Set 2: 50 lbs × 20
Set 3: 50 lbs × 18
Note: Using Hoist cable cross. Using the ear hoops and strap. Highest cable setting, looking away.
Neck Extension
Set 1: 60 lbs × 25
Set 2: 60 lbs × 20
Set 3: 60 lbs × 17
Note: Hoist cable cross. Using hanging hoops and strap. Low cable setting, looking towards.
with Strong
https://strong.app.link/lbUxI8vtHlb
