Week 5 Session 4

Week 5 Session 4 (Mass)
Thursday 3 Nov 2022, 14:19

Calf Press on Leg Press
Set 1: 310 lbs × 11
Set 2: 310 lbs × 10
Set 3: 310 lbs × 10
Set 4: 310 lbs × 10
Set 5: 310 lbs × 10
Note: 6-10
Note: Long pause at bottom

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

Leg Press
Set 1: 450 lbs × 10
Set 2: 450 lbs × 10
Set 3: 450 lbs × 10
Set 4: 450 lbs × 9
Note: 10-15

Leg Extension (Machine)
Set 1: 140 lbs × 24
Set 2: 140 lbs × 21
Set 3: 140 lbs × 21
Set 4: 140 lbs × 17
Set 5: 140 lbs × 15
Note: 20-30

Shrug (Dumbbell)
Set 1: 80 lbs × 30
Set 2: 80 lbs × 27
Set 3: 80 lbs × 22
Set 4: 80 lbs × 20
Note: 20-30

Chest Press (Machine)
Set 1: 180 lbs × 18
Set 2: 180 lbs × 16
Set 3: 180 lbs × 14
Note: 15-20

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