Week 4 Session 3

Week 4 Session 3 (Mass)
Monday 24 Oct 2022, 12:34

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 14
Set 2: 30 lbs × 13
Set 3: 30 lbs × 12
Set 4: 30 lbs × 11
Note: 10-15

Reverse Fly (Cable)
Set 1: 17.5 lbs × 15
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 15
Set 4: 17.5 lbs × 15
Note: 10-15

Bicep Curl (Barbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 12
Set 4: 75 lbs × 11
Note: EZ bar
Note: 10-15

Hip Adductor (Machine)
Set 1: 225 lbs × 17
Set 2: 225 lbs × 15
Set 3: 225 lbs × 18
Set 4: 225 lbs × 15
Note: 15-20

Tibialis Curl
Set 1: 94 lbs × 17
Set 2: 94 lbs × 16
Set 3: 94 lbs × 15
Set 4: 94 lbs × 14
Set 5: 94 lbs × 14
Note: 10-15
Note: Using both stacks in Freemotion cable cross

Neck Extension (Harness)
Set 1: 70 lbs × 18
Set 2: 70 lbs × 15
Set 3: 70 lbs × 12
Set 4: 53 lbs × 18
Set 5: 53 lbs × 15
Note: 15-20

with Strong
https://strong.app.link/bH6HfyVNoub