Week 1 Session 3

Week 1 Session 3
Wednesday 4 Jan 2023, 12:17

Seated Calf Raise (Plate Loaded)
Set 1: 145 lbs × 18
Set 2: 145 lbs × 17
Set 3: 145 lbs × 15
Set 4: 145 lbs × 12

Pull Up
Set 1: (+60 lbs) × 9
Set 2: (+60 lbs) × 8
Set 3: (+60 lbs) × 7
Set 4: (+60 lbs) × 5

Chest-Supported Row (Machine)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 9
Set 3: 135 lbs × 8
Set 4: 135 lbs × 7

Shrug (Smith Machine)
Set 1: 225 lbs × 17
Set 2: 225 lbs × 17
Set 3: 225 lbs × 17
Set 4: 225 lbs × 16
Note: Slight incline on the gym Smith
Note: Pretend bar weighs 45

Bicep Curl (Barbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 12
Set 3: 75 lbs × 11
Set 4: 75 lbs × 10

Copenhagen Raise
Set 1: (+35 lbs) × 20
Set 2: (+35 lbs) × 19
Set 3: (+35 lbs) × 18

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