Week 3 Session 1

Week 3 Session 1
Wednesday 7 Sep 2022, 14:28

Squat (Machine)
Set 1: 410 lbs × 10
Set 2: 410 lbs × 10
Set 3: 410 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 165 lbs × 19
Set 2: 165 lbs × 8
Set 3: 165 lbs × 5
Set 4: 165 lbs × 16
Set 5: 165 lbs × 7
Set 6: 165 lbs × 4
Note: 15-20 + rest pause x2 (2 total sets)

Butterfly Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 15
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 15
Note: 12-15, myo-rep match first set

Chest-Supported Row (Machine)
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Set 3: 100 lbs × 12
Set 4: 100 lbs × 12
Note: 12-15
Note: High on the chest. Use bottom foot rungs

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 20
Set 2: 125 lbs × 9
Set 3: 125 lbs × 8
Set 4: 125 lbs × 17
Set 5: 125 lbs × 8
Set 6: 125 lbs × 7
Note: 15-20 + rest-pause x2 (2 total sets)

Incline Curl (Dumbbell)
Set 1: 25 lbs × 14
Set 2: 25 lbs × 14
Set 3: 25 lbs × 14
Note: 12-15, myo-rep match first set
Note: 45 degree incline (or mimic with upright bench if needed)

with Strong
https://strong.app.link/PYXNtdWK8sb