Week 3 Wednesday
Wednesday 1 Dec 2021, 14:46
Bent Over Row (Barbell)
Set 1: 160 lbs × 15
Set 2: 160 lbs × 13
Set 3: 160 lbs × 11
Note: Week 4 increase weight
Incline Bench Press (Barbell)
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8
Note: Still getting used to the motion. Try seat level 2-3, middle finger on marks. Worked pretty well in week 1. Bring bar to clavicles or right under?
Note: Week 4 add reps. Stay at lighter weight to improve bar path.
Bench Press (Dumbbell)
Set 1: 80 lbs × 15 @ 8.5
Set 2: 80 lbs × 14 @ 9.0
Note: Week 4 add rep(s).
Upright Row (Barbell)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 14
Set 3: 145 lbs × 12
Note: Week 4 add weight.
Hanging Leg Raise
Set 1: 15 reps
Set 2: 13 reps
Set 3: 10 reps
Note: Replacement to avoid brachioradialis issue
with Strong
https://strong.app.link/SQHrws73Dlb
Wednesday 1 Dec 2021, 14:46
Bent Over Row (Barbell)
Set 1: 160 lbs × 15
Set 2: 160 lbs × 13
Set 3: 160 lbs × 11
Note: Week 4 increase weight
Incline Bench Press (Barbell)
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8
Note: Still getting used to the motion. Try seat level 2-3, middle finger on marks. Worked pretty well in week 1. Bring bar to clavicles or right under?
Note: Week 4 add reps. Stay at lighter weight to improve bar path.
Bench Press (Dumbbell)
Set 1: 80 lbs × 15 @ 8.5
Set 2: 80 lbs × 14 @ 9.0
Note: Week 4 add rep(s).
Upright Row (Barbell)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 14
Set 3: 145 lbs × 12
Note: Week 4 add weight.
Hanging Leg Raise
Set 1: 15 reps
Set 2: 13 reps
Set 3: 10 reps
Note: Replacement to avoid brachioradialis issue
with Strong
https://strong.app.link/SQHrws73Dlb
