Week 3 Tuesday
Tuesday 29 Mar 2022, 16:04
Face Pull (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15
Note: Seated
Chest Press (Machine)
Set 1: 170 lbs × 13
Set 2: 170 lbs × 12
Set 3: 170 lbs × 12
Set 4: 170 lbs × 12
Note: Paused
Seated Row (Machine)
Set 1: 155 lbs × 12
Set 2: 155 lbs × 12
Set 3: 155 lbs × 12
Hanging Knee Raise (Weighted)
Set 1: 15 reps
Set 2: 15 reps
Note: Knee raise with ball or block
Cable Crossover
Set 1: 33 lbs × 11
Set 2: 33 lbs × 11
Skullcrusher (Barbell)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 12
Note: Assumption: EZ bar = 30 lbs
Note: Slow to the forehead with a pause
Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 27.5 lbs × 14
Set 2: 27.5 lbs × 4
Set 3: 27.5 lbs × 3
Set 4: 27.5 lbs × 12
Set 5: 27.5 lbs × 3
Set 6: 27.5 lbs × 1
Note: Myo-rep sets matched between sides, tracking lower
with Strong
https://strong.app.link/ZeWB6UiWNob
Tuesday 29 Mar 2022, 16:04
Face Pull (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15
Note: Seated
Chest Press (Machine)
Set 1: 170 lbs × 13
Set 2: 170 lbs × 12
Set 3: 170 lbs × 12
Set 4: 170 lbs × 12
Note: Paused
Seated Row (Machine)
Set 1: 155 lbs × 12
Set 2: 155 lbs × 12
Set 3: 155 lbs × 12
Hanging Knee Raise (Weighted)
Set 1: 15 reps
Set 2: 15 reps
Note: Knee raise with ball or block
Cable Crossover
Set 1: 33 lbs × 11
Set 2: 33 lbs × 11
Skullcrusher (Barbell)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 12
Note: Assumption: EZ bar = 30 lbs
Note: Slow to the forehead with a pause
Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 27.5 lbs × 14
Set 2: 27.5 lbs × 4
Set 3: 27.5 lbs × 3
Set 4: 27.5 lbs × 12
Set 5: 27.5 lbs × 3
Set 6: 27.5 lbs × 1
Note: Myo-rep sets matched between sides, tracking lower
with Strong
https://strong.app.link/ZeWB6UiWNob
