Week 4 Session 1

Week 4 Session 1
Tuesday 13 Sep 2022, 13:38

Squat (Machine)
Set 1: 415 lbs × 10
Set 2: 415 lbs × 10
Set 3: 415 lbs × 8
Note: 8-12

Leg Extension (Machine)
Set 1: 170 lbs × 19
Set 2: 170 lbs × 8
Set 3: 170 lbs × 5
Set 4: 170 lbs × 15
Set 5: 170 lbs × 7
Set 6: 170 lbs × 4
Note: 15-20 + rest pause x2 (2 total sets)

Butterfly Lateral Raise (Dumbbell)
Set 1: 20 lbs × 14
Set 2: 20 lbs × 14
Set 3: 20 lbs × 14
Note: 12-15, myo-rep match first set

Chest-Supported Row (Machine)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 13
Set 3: 100 lbs × 13
Set 4: 100 lbs × 13
Note: 12-15
Note: High on the chest. Use bottom foot rungs

Seated Calf Raise (Plate Loaded)
Set 1: 130 lbs × 20
Set 2: 130 lbs × 9
Set 3: 130 lbs × 8
Set 4: 130 lbs × 18
Set 5: 130 lbs × 8
Set 6: 130 lbs × 7
Note: 15-20 + rest-pause x2 (2 total sets)

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

Workout notes: machine squats are exhausting and definitely taking away from lifts performed afterwards
with Strong
https://strong.app.link/p1qzf6OLitb