Week 4 Tuesday

Week 4 Tuesday
Wednesday 29 Jun 2022, 15:03

Face Pull (Cable)
Set 1: 160 lbs × 16
Set 2: 160 lbs × 16
Set 3: 160 lbs × 14
Note: Seated on the ground

Chest Press (Machine)
Set 1: 195 lbs × 12
Set 2: 195 lbs × 12
Set 3: 195 lbs × 12
Set 4: 195 lbs × 12
Set 5: 195 lbs × 10
Note: Added set week 2, 4

Seated Row (Machine)
Set 1: 180 lbs × 12
Set 2: 180 lbs × 12
Set 3: 180 lbs × 12
Set 4: 180 lbs × 12
Set 5: 180 lbs × 11
Note: Added a set week 2, 4

Cable Crunch
Set 1: 80 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15
Note: Focus on rep quality and flexing the torso

Cable Crossover
Set 1: 30 lbs × 17
Set 2: 30 lbs × 17
Set 3: 30 lbs × 14

Skullcrusher (Barbell)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 14
Set 3: 65 lbs × 13
Note: Assumption: EZ bar = 30 lbs

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 22.5 lbs × 22
Set 2: 22.5 lbs × 22
Set 3: 22.5 lbs × 20

Workout notes: plus 3x10 wrist spins with pull-down bar
with Strong
https://strong.app.link/wOpyd59Bgrb