Week 3 Session 4

Week 3 Session 4
Sunday 11 Sep 2022, 07:56

Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 7 reps
Note: 6-10

Leg Press
Set 1: 415 lbs × 10
Set 2: 415 lbs × 10
Set 3: 415 lbs × 10
Note: 8-12
Note: With extended ROM via pad

Calf Press on Leg Press
Set 1: 210 lbs × 20
Set 2: 210 lbs × 20
Set 3: 210 lbs × 20
Set 4: 210 lbs × 20
Note: 15-20
Note: Myo-rep match

Knee Raise (Captain's Chair)
Set 1: 17 reps
Set 2: 17 reps
Set 3: 17 reps
Note: 15-20
Note: Straight leg. Instead of hanging because shoulder bothering me.

Shrug (Barbell)
Set 1: 215 lbs × 23
Set 2: 215 lbs × 8
Set 3: 215 lbs × 8
Set 4: 215 lbs × 20
Set 5: 215 lbs × 9
Set 6: 215 lbs × 7
Note: Trap bar
Note: 15-20 + rest-pause x2

Wrist Roller
Set 1: 17.5 lbs × 4
Set 2: 17.5 lbs × 4
Set 3: 17.5 lbs × 4
Note: 3-4

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