Week 2 Session 4

Week 2 Session 4 (Mass)
Monday 10 Oct 2022, 12:24

Calf Press on Leg Press
Set 1: 280 lbs × 11
Set 2: 280 lbs × 10
Set 3: 280 lbs × 10
Set 4: 280 lbs × 10
Set 5: 280 lbs × 10
Note: 6-10
Note: Long pause at bottom

Leg Press
Set 1: 420 lbs × 10
Set 2: 420 lbs × 10
Set 3: 420 lbs × 9
Set 4: 420 lbs × 7
Note: 10-15

Leg Extension (Machine)
Set 1: 130 lbs × 23
Set 2: 130 lbs × 21
Set 3: 130 lbs × 21
Set 4: 130 lbs × 16
Set 5: 130 lbs × 13
Note: 20-30

Pull Up
Set 1: (+30 lbs) × 11
Set 2: (+30 lbs) × 11
Set 3: (+30 lbs) × 10
Set 4: (+30 lbs) × 9
Set 5: (+30 lbs) × 9
Note: 10-15

Shrug (Dumbbell)
Set 1: 65 lbs × 31
Set 2: 65 lbs × 27
Set 3: 65 lbs × 22
Set 4: 65 lbs × 18
Note: 20-30

Knee Raise (Captain's Chair)
Set 1: 19 reps
Set 2: 18 reps
Set 3: 16 reps
Set 4: 15 reps
Note: 15-20+
Note: Focus on flexing the torso

with Strong
https://strong.app.link/adzVwqfz1tb