Week 3 Tuesday
Tuesday 17 May 2022, 15:08
Face Pull (Cable)
Set 1: 155 lbs × 15
Set 2: 155 lbs × 15
Set 3: 155 lbs × 15
Note: Seated on the ground
Chest Press (Machine)
Set 1: 185 lbs × 12
Set 2: 185 lbs × 12
Set 3: 185 lbs × 12
Set 4: 185 lbs × 12
Note: Seat at 3
Seated Row (Machine)
Set 1: 170 lbs × 12
Set 2: 170 lbs × 12
Set 3: 170 lbs × 12
Set 4: 170 lbs × 12
Note: Seat at 4
Cable Crossover
Set 1: 27 lbs × 17
Set 2: 27 lbs × 17
Set 3: 27 lbs × 17
Cable Crunch
Set 1: 90 lbs × 15
Set 2: 90 lbs × 10
Note: Focus on rep quality and flexing the torso
Farmer's Walk
Set 1: 79 lbs × 65
Set 2: 79 lbs × 65
Set 3: 79 lbs × 65
Note: Reps is steps (left right) at consistent pace
Note: 36 kg=79
Skullcrusher (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 15
Set 3: 60 lbs × 15
Note: Assumption: EZ bar = 30 lbs
with Strong
https://strong.app.link/VHmtsMtf7pb
Tuesday 17 May 2022, 15:08
Face Pull (Cable)
Set 1: 155 lbs × 15
Set 2: 155 lbs × 15
Set 3: 155 lbs × 15
Note: Seated on the ground
Chest Press (Machine)
Set 1: 185 lbs × 12
Set 2: 185 lbs × 12
Set 3: 185 lbs × 12
Set 4: 185 lbs × 12
Note: Seat at 3
Seated Row (Machine)
Set 1: 170 lbs × 12
Set 2: 170 lbs × 12
Set 3: 170 lbs × 12
Set 4: 170 lbs × 12
Note: Seat at 4
Cable Crossover
Set 1: 27 lbs × 17
Set 2: 27 lbs × 17
Set 3: 27 lbs × 17
Cable Crunch
Set 1: 90 lbs × 15
Set 2: 90 lbs × 10
Note: Focus on rep quality and flexing the torso
Farmer's Walk
Set 1: 79 lbs × 65
Set 2: 79 lbs × 65
Set 3: 79 lbs × 65
Note: Reps is steps (left right) at consistent pace
Note: 36 kg=79
Skullcrusher (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 15
Set 3: 60 lbs × 15
Note: Assumption: EZ bar = 30 lbs
with Strong
https://strong.app.link/VHmtsMtf7pb
