Week 1 Session 2

Week 1 Session 2
Wednesday 24 Aug 2022, 11:49

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 13
Set 2: 65 lbs × 12
Set 3: 65 lbs × 11
Note: 12-15

Pec Deck (Machine)
Set 1: 130 lbs × 19
Set 2: 130 lbs × 19
Set 3: 130 lbs × 19
Note: 15-20, myo-rep match

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6
Note: 6-10
Note: Slight deficit (25#/yellow)

Shrug (Barbell)
Set 1: 185 lbs × 15
Set 2: 185 lbs × 6
Set 3: 185 lbs × 5
Set 4: 185 lbs × 16
Set 5: 185 lbs × 6
Set 6: 185 lbs × 6
Note: 15-20 + 2x rest-pause sets

Cable Crunch
Set 1: 80 lbs × 16
Set 2: 80 lbs × 16
Set 3: 80 lbs × 16
Note: 15-20, myo-rep match
Note: Standing

Copenhagen Plank
Set 1: (+15 lbs) × 16
Set 2: (+15 lbs) × 16
Set 3: (+15 lbs) × 16
Note: 15-20

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 22
Set 2: 25 lbs × 6
Set 3: 25 lbs × 5
Set 4: 25 lbs × 17
Set 5: 25 lbs × 4
Set 6: 25 lbs × 3
Note: 20-30 + 2x rest-pause sets
Note: Averaging if right/left differ. Start with left, which is weaker.

with Strong
https://strong.app.link/fX4QlGwsLsb