Week 4 Wednesday
Wednesday 8 Dec 2021, 13:43
Bent Over Row (Barbell)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 13
Set 3: 165 lbs × 10
Note: Week 4 increase weight
Note: Took 1-2 break to reset mid set
Incline Bench Press (Barbell)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 9
Note: Week 4 add reps. Stay at lighter weight to improve bar path.
Bench Press (Dumbbell)
Set 1: 80 lbs × 16 @ 8.5
Set 2: 80 lbs × 15 @ 9.5
Note: Week 4 add rep(s).
Upright Row (Cable)
Set 1: 150 lbs × 16
Set 2: 150 lbs × 14
Set 3: 150 lbs × 12
Note: Week 4 add weight.
Hanging Leg Raise
Set 1: 15 reps
Set 2: 14 reps
Set 3: 10 reps
Note: Replacement to avoid brachioradialis issue
with Strong
https://strong.app.link/m7koTWFBPlb
Wednesday 8 Dec 2021, 13:43
Bent Over Row (Barbell)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 13
Set 3: 165 lbs × 10
Note: Week 4 increase weight
Note: Took 1-2 break to reset mid set
Incline Bench Press (Barbell)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 9
Note: Week 4 add reps. Stay at lighter weight to improve bar path.
Bench Press (Dumbbell)
Set 1: 80 lbs × 16 @ 8.5
Set 2: 80 lbs × 15 @ 9.5
Note: Week 4 add rep(s).
Upright Row (Cable)
Set 1: 150 lbs × 16
Set 2: 150 lbs × 14
Set 3: 150 lbs × 12
Note: Week 4 add weight.
Hanging Leg Raise
Set 1: 15 reps
Set 2: 14 reps
Set 3: 10 reps
Note: Replacement to avoid brachioradialis issue
with Strong
https://strong.app.link/m7koTWFBPlb
