Week 4 Session 6
Monday 19 Dec 2022, 13:22
Standing Calf Raise (Dumbbell)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 19
Set 3: 30 lbs × 19
Set 4: 30 lbs × 15
Note: Single leg
Seated Row (Cable)
Set 1: 155 lbs × 16
Set 2: 155 lbs × 16
Set 3: 155 lbs × 15
Set 4: 155 lbs × 13
Lat Pulldown (Cable)
Set 1: 165 lbs × 16
Set 2: 165 lbs × 14
Set 3: 165 lbs × 12
Note: Neutral grip
Bicep Curl (Barbell)
Set 1: 65 lbs × 20
Set 2: 65 lbs × 19
Set 3: 65 lbs × 18
Set 4: 65 lbs × 16
Note: EZ bar
Shrug (Dumbbell)
Set 1: 85 lbs × 0
Set 2: 85 lbs × 0
Set 3: 85 lbs × 0
Set 4: 85 lbs × 0
Note: Skipped to pick up Domino's medication
Cossack Squat (Barbell)
Set 1: 45 lbs × 16
Set 2: 45 lbs × 16
Set 3: 45 lbs × 16
with Strong
https://strong.app.link/NNChCDcOTvb
Monday 19 Dec 2022, 13:22
Standing Calf Raise (Dumbbell)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 19
Set 3: 30 lbs × 19
Set 4: 30 lbs × 15
Note: Single leg
Seated Row (Cable)
Set 1: 155 lbs × 16
Set 2: 155 lbs × 16
Set 3: 155 lbs × 15
Set 4: 155 lbs × 13
Lat Pulldown (Cable)
Set 1: 165 lbs × 16
Set 2: 165 lbs × 14
Set 3: 165 lbs × 12
Note: Neutral grip
Bicep Curl (Barbell)
Set 1: 65 lbs × 20
Set 2: 65 lbs × 19
Set 3: 65 lbs × 18
Set 4: 65 lbs × 16
Note: EZ bar
Shrug (Dumbbell)
Set 1: 85 lbs × 0
Set 2: 85 lbs × 0
Set 3: 85 lbs × 0
Set 4: 85 lbs × 0
Note: Skipped to pick up Domino's medication
Cossack Squat (Barbell)
Set 1: 45 lbs × 16
Set 2: 45 lbs × 16
Set 3: 45 lbs × 16
with Strong
https://strong.app.link/NNChCDcOTvb
