Week 4 Session 5

Week 4 Session 5
Friday 16 Dec 2022, 14:20

Incline Bench Press (Smith Machine)
Set 1: 125 lbs × 20
Set 2: 125 lbs × 19
Set 3: 125 lbs × 18
Set 4: 125 lbs × 16
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 14
Set 3: 30 lbs × 12
Set 4: 30 lbs × 11

Reverse Fly (Cable)
Set 1: 20 lbs × 20
Set 2: 20 lbs × 18
Set 3: 20 lbs × 17
Set 4: 20 lbs × 15
Note: Single arm

Chest Press (Machine)
Set 1: 209 lbs × 15
Set 2: 209 lbs × 13
Set 3: 209 lbs × 13
Set 4: 209 lbs × 11

Back Extension
Set 1: (+70 lbs) × 20
Set 2: (+70 lbs) × 19
Set 3: (+70 lbs) × 19
Set 4: (+70 lbs) × 18

Skullcrusher (Barbell)
Set 1: 70 lbs × 21
Set 2: 70 lbs × 20
Set 3: 70 lbs × 17
Set 4: 70 lbs × 15

with Strong
https://strong.app.link/B0UW3NvOOvb