Week 3 Session 3

Week 3 Session 3
Friday 20 Jan 2023, 15:00

Seated Calf Raise (Plate Loaded)
Set 1: 150 lbs × 19
Set 2: 150 lbs × 17
Set 3: 150 lbs × 16
Set 4: 150 lbs × 12

Pull Up
Set 1: (+70 lbs) × 9
Set 2: (+70 lbs) × 8
Set 3: (+70 lbs) × 7
Set 4: (+70 lbs) × 5

Chest-Supported Row (Machine)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 11
Set 3: 135 lbs × 9
Set 4: 135 lbs × 8

Shrug (Smith Machine)
Set 1: 225 lbs × 19
Set 2: 225 lbs × 19
Set 3: 225 lbs × 19
Set 4: 225 lbs × 18
Note: Slight incline on the gym Smith
Note: Pretend bar weighs 45

Copenhagen Raise
Set 1: (+40 lbs) × 19
Set 2: (+40 lbs) × 18
Set 3: (+40 lbs) × 17

Bicep Curl (Barbell)
Set 1: 75 lbs × 18
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13
Set 4: 75 lbs × 12

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