Week 3 Session 12

Week 3 Session 2 (Mass)
Friday 14 Oct 2022, 22:35

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 19
Set 3: 25 lbs × 18
Set 4: 25 lbs × 17
Set 5: 25 lbs × 15
Note: Single leg
Note: 15-20

Lat Pulldown (Cable)
Set 1: 165 lbs × 11
Set 2: 165 lbs × 11
Set 3: 165 lbs × 10
Set 4: 165 lbs × 9
Note: 10-15

Chest-Supported Row (Machine)
Set 1: 102.5 lbs × 14
Set 2: 102.5 lbs × 14
Set 3: 102.5 lbs × 12
Set 4: 102.5 lbs × 11
Set 5: 102.5 lbs × 10
Note: 10-15
Note: High T-bar row

Nordic Curl
Set 1: 11 reps
Set 2: 11 reps
Set 3: 8 reps
Set 4: 6 reps
Set 5: 5 reps
Note: 6-10+

Skullcrusher (Barbell)
Set 1: 65 lbs × 19
Set 2: 65 lbs × 16
Set 3: 65 lbs × 15
Set 4: 65 lbs × 12
Note: 15-20

with Strong
https://strong.app.link/RHiRMloo9tb