Week 3 Session 1

Week 3 Session 1 (Mass)
Friday 14 Oct 2022, 13:12

Standing Calf Raise (Machine)
Set 1: 280 lbs × 13
Set 2: 280 lbs × 12
Set 3: 280 lbs × 11
Set 4: 280 lbs × 10
Set 5: 280 lbs × 10
Note: 10-15. Pause at the bottom.

Squat (Machine)
Set 1: 430 lbs × 10
Set 2: 430 lbs × 9
Set 3: 430 lbs × 9
Set 4: 430 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 175 lbs × 20
Set 2: 175 lbs × 17
Set 3: 175 lbs × 15
Set 4: 175 lbs × 13
Set 5: 175 lbs × 12
Note: 15-20

Chest Press (Machine)
Set 1: 195 lbs × 15
Set 2: 195 lbs × 14
Set 3: 195 lbs × 12
Note: 10-15

Shrug (Trap Bar)
Set 1: 245 lbs × 20
Set 2: 245 lbs × 20
Set 3: 245 lbs × 18
Set 4: 245 lbs × 15
Note: 15-20

Cable Crunch
Set 1: 90 lbs × 18
Set 2: 90 lbs × 17
Set 3: 90 lbs × 17
Set 4: 90 lbs × 16
Note: Standing
Note: 15-20

with Strong
https://strong.app.link/RW0zZQ4a8tb