Week 1 Session 5

Week 1 Session 5
Wednesday 31 Aug 2022, 12:18

Bench Press (Dumbbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 13
Set 3: 85 lbs × 12
Note: 12-15

Pull Up
Set 1: 13 reps
Set 2: 16 reps
Set 3: 12 reps
Note: 8-12
Note: Finding balance of rep speed and total reps performed vs quality and ROM

Skullcrusher (Barbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 15
Set 3: 65 lbs × 14
Note: 15-20

Hip Adductor (Machine)
Set 1: 195 lbs × 17
Set 2: 195 lbs × 16
Set 3: 195 lbs × 14
Note: 15-20

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15
Note: 15-20
Note: Myo-rep match

Neck Extension
Set 1: 45 lbs × 30
Set 2: 45 lbs × 9
Set 3: 45 lbs × 5
Set 4: 45 lbs × 17
Set 5: 45 lbs × 8
Set 6: 45 lbs × 5
Note: 20-30 + rest-pause x2

Tibialis Curl
Set 1: 57 lbs × 29
Set 2: 57 lbs × 29
Set 3: 57 lbs × 29
Note: 20-30
Note: Myo-rep match

with Strong
https://strong.app.link/2M1kK9y6Wsb