Week 4 Tuesday (on Thursday)

Week 4 Tuesday
Thursday 26 May 2022, 14:18

Face Pull (Cable)
Set 1: 155 lbs × 16
Set 2: 155 lbs × 17
Set 3: 155 lbs × 16
Note: Seated on the ground

Chest Press (Machine)
Set 1: 190 lbs × 14
Set 2: 190 lbs × 12
Set 3: 190 lbs × 12
Set 4: 190 lbs × 12
Note: Seat at 3

Seated Row (Machine)
Set 1: 175 lbs × 13
Set 2: 175 lbs × 13
Set 3: 175 lbs × 13
Set 4: 175 lbs × 12
Note: Seat at 4

Cable Crunch
Set 1: 80 lbs × 11
Set 2: 80 lbs × 10
Note: Focus on rep quality and flexing the torso

Cable Crossover
Set 1: 30 lbs × 16
Set 2: 30 lbs × 16
Set 3: 30 lbs × 15

Barbell Hold (Isometric)
Set 1: 225 lbs × 30
Set 2: 225 lbs × 30
Set 3: 225 lbs × 25
Note: Time in seconds (count)

Skullcrusher (Barbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 15
Set 3: 65 lbs × 12
Note: Assumption: EZ bar = 30 lbs

with Strong
https://strong.app.link/8AUYi3w8lqb