Week 3 Thursday

Week 3 Thursday
Thursday 6 Jan 2022, 12:18

Face Pull (Cable)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 15
Set 3: 145 lbs × 15
Set 4: 145 lbs × 15
Set 5: 145 lbs × 12
Note: Replacement for machine rear delt. Injury avoidance. Add weight week 4
Note: Performed first week 3 due to equipment availability

Incline Bench Press (Barbell)
Set 1: 150 lbs × 8
Set 2: 150 lbs × 8
Set 3: 150 lbs × 8
Note: Add weight week 4

Bench Press (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 14
Set 3: 80 lbs × 14
Set 4: 80 lbs × 13
Note: Week 4 add weight or add reps

Front Raise (Barbell)
Set 1: 35 lbs × 20
Set 2: 35 lbs × 19
Set 3: 35 lbs × 19
Set 4: 35 lbs × 18
Set 5: 35 lbs × 18
Note: Week 4 add weight, possibly reduce reps

Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 18
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 14
Set 4: 17.5 lbs × 13
Set 5: 17.5 lbs × 13
Note: Week 4 add reps
Note: COVID shot in left side delt

with Strong
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