Week 1 Session 4

Week 1 Session 4
Tuesday 30 Aug 2022, 11:59

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps
Note: 6-10

Leg Press
Set 1: 405 lbs × 10
Set 2: 405 lbs × 9
Set 3: 405 lbs × 8
Note: 8-12
Note: With extended ROM via pad

Calf Press on Leg Press
Set 1: 200 lbs × 20
Set 2: 200 lbs × 17
Set 3: 200 lbs × 20
Note: 15-20
Note: Myo-rep match

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 12 reps
Note: 15-20

Shrug (Barbell)
Set 1: 195 lbs × 20
Set 2: 195 lbs × 7
Set 3: 195 lbs × 9
Set 4: 195 lbs × 20
Set 5: 195 lbs × 8
Set 6: 195 lbs × 8
Note: Trap bar
Note: 15-20 + rest-pause x2

Wrist Roller
Set 1: 15 lbs × 3
Set 2: 15 lbs × 3
Set 3: 15 lbs × 3
Note: 3-4

with Strong
https://strong.app.link/7c28AyRwVsb