Week Deload Session 1
Thursday 22 Sep 2022, 15:24
Squat (Machine)
Set 1: 415 lbs × 5
Set 2: 415 lbs × 5
Note: 8-12
Butterfly Lateral Raise (Dumbbell)
Set 1: 20 lbs × 7
Set 2: 20 lbs × 7
Note: 12-15, myo-rep match first set
Chest-Supported Row (Machine)
Set 1: 100 lbs × 5
Set 2: 100 lbs × 5
Note: 12-15
Note: High on the chest. Use bottom foot rungs
Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 5
Set 3: 135 lbs × 5
Note: 15-20 + rest-pause x2 (2 total sets)
Incline Curl (Dumbbell)
Set 1: 25 lbs × 8
Set 2: 25 lbs × 8
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/dFj6xJbExtb
Thursday 22 Sep 2022, 15:24
Squat (Machine)
Set 1: 415 lbs × 5
Set 2: 415 lbs × 5
Note: 8-12
Butterfly Lateral Raise (Dumbbell)
Set 1: 20 lbs × 7
Set 2: 20 lbs × 7
Note: 12-15, myo-rep match first set
Chest-Supported Row (Machine)
Set 1: 100 lbs × 5
Set 2: 100 lbs × 5
Note: 12-15
Note: High on the chest. Use bottom foot rungs
Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 5
Set 3: 135 lbs × 5
Note: 15-20 + rest-pause x2 (2 total sets)
Incline Curl (Dumbbell)
Set 1: 25 lbs × 8
Set 2: 25 lbs × 8
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/dFj6xJbExtb
