Week 4 Session 5

Week 4 Session 5 (Mass)
Wednesday 26 Oct 2022, 13:08

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 18
Set 2: 135 lbs × 18
Set 3: 135 lbs × 17
Set 4: 135 lbs × 16
Set 5: 135 lbs × 13
Note: 15-20

Pull Up
Set 1: (+40 lbs) × 12
Set 2: (+40 lbs) × 11
Set 3: (+40 lbs) × 10
Set 4: (+40 lbs) × 10

Seated Row (Cable)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15
Set 4: 130 lbs × 15
Set 5: 130 lbs × 15
Note: 15-20

Back Extension
Set 1: (+50 lbs) × 21
Set 2: (+50 lbs) × 20
Set 3: (+50 lbs) × 20
Set 4: (+50 lbs) × 18
Set 5: (+50 lbs) × 18
Note: 15-20

Triceps Pushdown (Cable - Straight Bar)
Set 1: 60 lbs × 17
Set 2: 60 lbs × 16
Set 3: 60 lbs × 14
Set 4: 60 lbs × 12
Note: Using rope with true weight

with Strong
https://strong.app.link/kUMQKAi2rub