Week 4 Friday (Monday)

Week 4 Friday
Monday 13 Dec 2021, 14:21

Chin Up
Set 1: (+65 lbs) × 8
Set 2: (+65 lbs) × 8
Set 3: (+65 lbs) × 8
Note: Add weight week 4

Chest Fly (Dumbbell)
Set 1: 35 lbs × 20
Set 2: 35 lbs × 19
Set 3: 32 lbs × 15
Note: Add reps or weight in week 4.

Face Pull (Cable)
Set 1: 150 lbs × 17
Set 2: 150 lbs × 15
Set 3: 150 lbs × 13
Note: Add weight week 4

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 13
Set 4: 25 lbs × 11
Note: Add reps week 4

Neck Curl
Set 1: 50 lbs × 30
Set 2: 50 lbs × 22
Set 3: 50 lbs × 22
Note: Using Hoist cable cross. Using the ear hoops and strap. Highest cable setting, looking away.
Note: Stay at 50 week 4 and add reps

Neck Extension
Set 1: 60 lbs × 27
Set 2: 60 lbs × 21
Set 3: 60 lbs × 18
Note: Hoist cable cross. Using hanging hoops and strap. Low cable setting, looking towards.
Note: Add reps at 60 week 4.

Standing Calf Raise (Dumbbell)
Set 1: 105 lbs × 15
Set 2: 105 lbs × 15
Note: With dip belt

Workout notes: performed on Monday
with Strong
https://strong.app.link/eTY9lhOZXlb