Week 4 Session 3

Week 4 Session 3
Wednesday 14 Dec 2022, 14:39

Seated Calf Raise (Plate Loaded)
Set 1: 140 lbs × 20
Set 2: 140 lbs × 18
Set 3: 140 lbs × 17
Set 4: 140 lbs × 14

Pull Up
Set 1: (+55 lbs) × 11
Set 2: (+55 lbs) × 9
Set 3: (+55 lbs) × 8
Set 4: (+55 lbs) × 6

Chest-Supported Row (Machine)
Set 1: 115 lbs × 15
Set 2: 115 lbs × 13
Set 3: 115 lbs × 12
Set 4: 115 lbs × 10
Note: High row

Bicep Curl (Barbell)
Set 1: 75 lbs × 17
Set 2: 75 lbs × 13
Set 3: 75 lbs × 13
Set 4: 75 lbs × 10

Copenhagen Raise
Set 1: (+32.5 lbs) × 19
Set 2: (+32.5 lbs) × 19
Set 3: (+32.5 lbs) × 17

Shrug (Dumbbell)
Set 1: 90 lbs × 23
Set 2: 90 lbs × 23
Set 3: 90 lbs × 22
Set 4: 90 lbs × 20

with Strong
https://strong.app.link/1dBOATWwLvb