Week 3 Session 4

Week 3 Session 4 (Mass)
Tuesday 18 Oct 2022, 15:03

Calf Press on Leg Press
Set 1: 290 lbs × 11
Set 2: 290 lbs × 10
Set 3: 290 lbs × 10
Set 4: 290 lbs × 10
Set 5: 290 lbs × 10
Note: 6-10
Note: Long pause at bottom

Leg Press
Set 1: 430 lbs × 10
Set 2: 430 lbs × 10
Set 3: 430 lbs × 10
Set 4: 430 lbs × 9
Note: 10-15

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

Leg Extension (Machine)
Set 1: 135 lbs × 23
Set 2: 135 lbs × 21
Set 3: 135 lbs × 21
Set 4: 135 lbs × 16
Set 5: 135 lbs × 13
Note: 20-30

Shrug (Dumbbell)
Set 1: 70 lbs × 30
Set 2: 70 lbs × 24
Set 3: 70 lbs × 22
Set 4: 70 lbs × 18
Note: 20-30

Chest Press (Machine)
Set 1: 165 lbs × 19
Set 2: 165 lbs × 17
Set 3: 165 lbs × 8
Note: 15-20
Note: Had to cut short

with Strong
https://strong.app.link/12qmjROQeub