Week 4 Session 4

Week 4 Session 4 (Mass)
Tuesday 25 Oct 2022, 13:52

Calf Press on Leg Press
Set 1: 300 lbs × 11
Set 2: 300 lbs × 10
Set 3: 300 lbs × 10
Set 4: 300 lbs × 10
Set 5: 300 lbs × 10
Note: 6-10
Note: Long pause at bottom

Knee Raise (Captain's Chair)
Set 1: 21 reps
Set 2: 20 reps
Set 3: 19 reps
Set 4: 18 reps
Note: 15-20+
Note: Focus on flexing the torso

Leg Press
Set 1: 440 lbs × 10
Set 2: 440 lbs × 10
Set 3: 440 lbs × 10
Set 4: 440 lbs × 9
Note: 10-15

Leg Extension (Machine)
Set 1: 140 lbs × 23
Set 2: 140 lbs × 20
Set 3: 140 lbs × 20
Set 4: 140 lbs × 16
Set 5: 140 lbs × 13
Note: 20-30

Shrug (Dumbbell)
Set 1: 75 lbs × 30
Set 2: 75 lbs × 25
Set 3: 75 lbs × 22
Set 4: 75 lbs × 18
Note: 20-30

Chest Press (Machine)
Set 1: 165 lbs × 20
Set 2: 165 lbs × 19
Set 3: 165 lbs × 14
Note: 15-20
Note: Had to cut short

with Strong
https://strong.app.link/L031PEMtqub