Week 4 Session 1

Week 4 Session 1 (Mass)
Friday 21 Oct 2022, 10:42

Standing Calf Raise (Machine)
Set 1: 290 lbs × 13
Set 2: 290 lbs × 12
Set 3: 290 lbs × 12
Set 4: 290 lbs × 11
Set 5: 290 lbs × 11
Note: 10-15. Pause at the bottom.

Squat (Machine)
Set 1: 435 lbs × 10
Set 2: 435 lbs × 9
Set 3: 435 lbs × 8
Set 4: 435 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 180 lbs × 20
Set 2: 180 lbs × 17
Set 3: 180 lbs × 14
Set 4: 180 lbs × 13
Set 5: 180 lbs × 12
Note: 15-20

Shrug (Trap Bar)
Set 1: 255 lbs × 20
Set 2: 255 lbs × 20
Set 3: 255 lbs × 19
Set 4: 255 lbs × 16
Note: 15-20

Cable Crunch
Set 1: 90 lbs × 19
Set 2: 90 lbs × 18
Set 3: 90 lbs × 16
Set 4: 90 lbs × 17
Note: Standing
Note: 15-20

Chest Press (Machine)
Set 1: 200 lbs × 15
Set 2: 200 lbs × 14
Set 3: 200 lbs × 12
Note: 10-15

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