Week 1 Session 3

Week 1 Session 3 (Mass)
Saturday 1 Oct 2022, 09:15

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 15
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 13
Note: 10-15

Chest-Supported Row (Machine)
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Set 3: 100 lbs × 11
Set 4: 100 lbs × 9
Note: High row (upper back/rear delt)
Note: 10-15

Bicep Curl (Barbell)
Set 1: 70 lbs × 13
Set 2: 70 lbs × 12
Set 3: 70 lbs × 10
Note: EZ bar
Note: 10-15

Neck Extension (Harness)
Set 1: 60 lbs × 19
Set 2: 60 lbs × 17
Set 3: 60 lbs × 15
Set 4: 60 lbs × 12
Note: 10-15

Hip Adductor (Machine)
Set 1: 210 lbs × 19
Set 2: 210 lbs × 18
Set 3: 210 lbs × 18
Note: 15-20

Tibialis Curl
Set 1: 73 lbs × 26
Set 2: 73 lbs × 25
Set 3: 73 lbs × 18
Set 4: 73 lbs × 18
Note: 10-15

with Strong
https://strong.app.link/7RwzjMAtMtb