Week 4 Thursday
Thursday 9 Dec 2021, 15:42
Good Morning (Barbell)
Set 1: 305 lbs × 8
Set 2: 305 lbs × 8
Set 3: 305 lbs × 8 @ 8.5
Note: Week 4 add weight. Small amount.
Leg Press
Set 1: 345 lbs × 20
Set 2: 345 lbs × 18
Note: Week 4 add weight. Small amount.
Note: Three breathing breaks set 1.
Hanging Leg Raise
Set 1: 16 reps
Set 2: 13 reps
Set 3: 12 reps
Note: Week 4 add reps.
Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 16
Set 3: 115 lbs × 13
Set 4: 115 lbs × 11
Note: Week 4 add weight.
Wrist Roller
Set 1: 45 lbs × 1
Set 2: 45 lbs × 1
Set 3: 45 lbs × 1
Note: Copy Tuesday weight.
with Strong
https://strong.app.link/mpyJ8MdqRlb
Thursday 9 Dec 2021, 15:42
Good Morning (Barbell)
Set 1: 305 lbs × 8
Set 2: 305 lbs × 8
Set 3: 305 lbs × 8 @ 8.5
Note: Week 4 add weight. Small amount.
Leg Press
Set 1: 345 lbs × 20
Set 2: 345 lbs × 18
Note: Week 4 add weight. Small amount.
Note: Three breathing breaks set 1.
Hanging Leg Raise
Set 1: 16 reps
Set 2: 13 reps
Set 3: 12 reps
Note: Week 4 add reps.
Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 16
Set 3: 115 lbs × 13
Set 4: 115 lbs × 11
Note: Week 4 add weight.
Wrist Roller
Set 1: 45 lbs × 1
Set 2: 45 lbs × 1
Set 3: 45 lbs × 1
Note: Copy Tuesday weight.
with Strong
https://strong.app.link/mpyJ8MdqRlb
