Week 3 Monday
Monday 16 May 2022, 14:40
PT exercises (generic)
Set 1: 1 reps
Leg Press
Set 1: 380 lbs × 10
Set 2: 380 lbs × 10
Set 3: 380 lbs × 10
Set 4: 380 lbs × 10
Bulgarian Split Squat
Set 1: 115 lbs × 12
Set 2: 115 lbs × 12
Note: Consider adding a set week 4
Nordic Curl
Set 1: 7 reps
Set 2: 6 reps
Set 3: 5 reps
Note: Focus on hips straight vs rep increase
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 14
Set 2: 25 lbs × 14
Set 3: 25 lbs × 14
Set 4: 25 lbs × 13
Note: Added a set week 2
Seated Calf Raise (Plate Loaded)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15
Set 4: 130 lbs × 15
Bicep Curl (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15
Supine Hip Flexion (Cable)
Set 1: 37 lbs × 15
Set 2: 37 lbs × 15
Note: Do not increase weight week 4
with Strong
https://strong.app.link/pecpuwSy5pb
Monday 16 May 2022, 14:40
PT exercises (generic)
Set 1: 1 reps
Leg Press
Set 1: 380 lbs × 10
Set 2: 380 lbs × 10
Set 3: 380 lbs × 10
Set 4: 380 lbs × 10
Bulgarian Split Squat
Set 1: 115 lbs × 12
Set 2: 115 lbs × 12
Note: Consider adding a set week 4
Nordic Curl
Set 1: 7 reps
Set 2: 6 reps
Set 3: 5 reps
Note: Focus on hips straight vs rep increase
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 14
Set 2: 25 lbs × 14
Set 3: 25 lbs × 14
Set 4: 25 lbs × 13
Note: Added a set week 2
Seated Calf Raise (Plate Loaded)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15
Set 4: 130 lbs × 15
Bicep Curl (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15
Supine Hip Flexion (Cable)
Set 1: 37 lbs × 15
Set 2: 37 lbs × 15
Note: Do not increase weight week 4
with Strong
https://strong.app.link/pecpuwSy5pb
