Week 4 Tuesday

Week 4 Tuesday
Tuesday 5 Apr 2022, 13:45

Face Pull (Cable)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 15
Note: Seated

Chest Press (Machine)
Set 1: 170 lbs × 13
Set 2: 170 lbs × 13
Set 3: 170 lbs × 13
Set 4: 170 lbs × 13
Note: Paused
Note: Seat at 3

Seated Row (Machine)
Set 1: 160 lbs × 12
Set 2: 160 lbs × 12
Set 3: 160 lbs × 12
Note: Seat at 4
Note: Slow eccentric with pause at bottom

Reverse Crunch
Set 1: (+33 lbs) × 11
Set 2: (+27 lbs) × 12
Set 3: (+27 lbs) × 12
Note: Using FreeMotion cable machine
Note: Still sore from standing ab wheel

Cable Crossover
Set 1: 33 lbs × 12
Set 2: 33 lbs × 12
Set 3: 33 lbs × 11

Skullcrusher (Barbell)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 15
Set 3: 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 × 15
Set 2: 27.5 lbs × 4
Set 3: 27.5 lbs × 3
Set 4: 27.5 lbs × 15
Set 5: 27.5 lbs × 3
Set 6: 27.5 lbs × 2
Note: Myo-rep sets matched between sides, tracking lower
Note: Take 10 sec rest for better myo-rep sets

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