Week 4 Tuesday
Tuesday 7 Dec 2021, 15:43
Squat (Barbell)
Set 1: 325 lbs × 6
Set 2: 325 lbs × 6
Set 3: 325 lbs × 6 @ 9.0
Note: Increase weight week 4 small amount.
Leg Press
Set 1: 385 lbs × 12
Set 2: 385 lbs × 9
Note: Maintain weight week 4 or 5lb only.
Nordic Curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 7 reps
Note: Add reps and reduce assistance.
Note: No ball, lightly assisted eccentric and heavily assisted concentric
Standing Calf Raise (Machine)
Set 1: 350 lbs × 13
Set 2: 350 lbs × 10
Set 3: 350 lbs × 9
Set 4: 350 lbs × 8
Note: Increase weight week 4
Wrist Roller
Set 1: 45 lbs × 1
Set 2: 45 lbs × 1
Set 3: 45 lbs × 1
Note: Maintain weight or marginal increase week 4.
Note: Single rep is up and down the full length. Smaller plates help increase rep count.
with Strong
https://strong.app.link/NhY3qkH6Nlb
Tuesday 7 Dec 2021, 15:43
Squat (Barbell)
Set 1: 325 lbs × 6
Set 2: 325 lbs × 6
Set 3: 325 lbs × 6 @ 9.0
Note: Increase weight week 4 small amount.
Leg Press
Set 1: 385 lbs × 12
Set 2: 385 lbs × 9
Note: Maintain weight week 4 or 5lb only.
Nordic Curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 7 reps
Note: Add reps and reduce assistance.
Note: No ball, lightly assisted eccentric and heavily assisted concentric
Standing Calf Raise (Machine)
Set 1: 350 lbs × 13
Set 2: 350 lbs × 10
Set 3: 350 lbs × 9
Set 4: 350 lbs × 8
Note: Increase weight week 4
Wrist Roller
Set 1: 45 lbs × 1
Set 2: 45 lbs × 1
Set 3: 45 lbs × 1
Note: Maintain weight or marginal increase week 4.
Note: Single rep is up and down the full length. Smaller plates help increase rep count.
with Strong
https://strong.app.link/NhY3qkH6Nlb
