Week 3 Tuesday

Week 3 Tuesday
Tuesday 4 Jan 2022, 15:11

SUPERSET
Face Pull (Cable)
Set 1: 145 lbs × 14
Set 2: 145 lbs × 14
Set 3: 145 lbs × 12
Set 4: 145 lbs × 12
Set 5: 145 lbs × 12
Note: Add weight week 4
Upright Row (Cable)
Set 1: 145 lbs × 13
Set 2: 145 lbs × 12
Set 3: 145 lbs × 12
Set 4: 145 lbs × 12
Set 5: 145 lbs × 10
Note: Add weight week 4

Chest Press (Machine)
Set 1: 151 lbs × 14
Set 2: 151 lbs × 13
Set 3: 151 lbs × 12
Set 4: 151 lbs × 11
Set 5: 151 lbs × 11
Note: Slow eccentric. Hoist Roc-It Chest Press
Note: Add weight week 4

Seated Row (Machine)
Set 1: 120 lbs × 14
Set 2: 120 lbs × 13
Set 3: 120 lbs × 12
Set 4: 120 lbs × 12
Set 5: 120 lbs × 11
Note: Star Trac Vertical Row. Slow eccentric
Note: Add weight week 4

Lat Pulldown (Cable)
Set 1: 115 lbs × 13
Set 2: 115 lbs × 12
Set 3: 115 lbs × 11
Set 4: 115 lbs × 12
Set 5: 115 lbs × 11
Note: Close neutral grip attachment. Pause at the top.

Hard to feel in lat with close neutral grip. Not best but avoids forearm with versa grips.
Note: Week 4 add weight

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Set 5: 15 lbs × 15
Note: Add weight week 4

with Strong
https://strong.app.link/j1kyWYyxymb