Week 3 Session 3

Week 3 Session 3 (Mass)
Monday 17 Oct 2022, 11:45

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 13
Set 2: 30 lbs × 13
Set 3: 30 lbs × 11
Set 4: 30 lbs × 10
Note: 10-15

Reverse Fly (Cable)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Note: 10-15
Note: Using wrist cuffs on cable cross

Bicep Curl (Barbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 14
Set 3: 70 lbs × 12
Set 4: 70 lbs × 11
Note: EZ bar
Note: 10-15

Hip Adductor (Machine)
Set 1: 210 lbs × 20
Set 2: 210 lbs × 20
Set 3: 210 lbs × 19
Set 4: 210 lbs × 19
Note: 15-20

Tibialis Curl
Set 1: 80 lbs × 25
Set 2: 94 lbs × 15
Set 3: 94 lbs × 12
Set 4: 94 lbs × 11
Set 5: 94 lbs × 10
Note: 10-15
Note: Using both stacks in Freemotion cable cross

Neck Extension (Harness)
Set 1: 70 lbs × 18
Set 2: 70 lbs × 16
Set 3: 70 lbs × 13
Set 4: 53 lbs × 17
Set 5: 53 lbs × 14
Note: 15-20

with Strong
https://strong.app.link/rCGKGi79cub