Week 3 Session 5

Week 3 Session 5 (Mass)
Wednesday 19 Oct 2022, 13:02

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 17
Set 2: 135 lbs × 17
Set 3: 135 lbs × 16
Set 4: 135 lbs × 15
Set 5: 135 lbs × 12
Note: 15-20

Pull Up
Set 1: (+35 lbs) × 12
Set 2: (+35 lbs) × 12
Set 3: (+35 lbs) × 11
Set 4: (+35 lbs) × 11

Seated Row (Cable)
Set 1: 120 lbs × 15
Set 2: 120 lbs × 15
Set 3: 120 lbs × 15
Set 4: 120 lbs × 15
Set 5: 120 lbs × 15
Note: 15-20

Back Extension
Set 1: (+45 lbs) × 21
Set 2: (+45 lbs) × 20
Set 3: (+45 lbs) × 19
Set 4: (+45 lbs) × 18
Set 5: (+45 lbs) × 18
Note: 15-20

Triceps Pushdown (Cable - Straight Bar)
Set 1: 37 lbs × 15
Set 2: 37 lbs × 13
Set 3: 37 lbs × 13
Set 4: 37 lbs × 12
Note: Using wrist cuff, Freemotion cable cross (true weight). Testing with both arms at once, using two cables

with Strong
https://strong.app.link/V86Ji6Uwgub