Week 4 Session 3

Week 4 Session 3
Saturday 28 Jan 2023, 13:15

Seated Calf Raise (Plate Loaded)
Set 1: 150 lbs × 20
Set 2: 150 lbs × 18
Set 3: 150 lbs × 17
Set 4: 150 lbs × 13

Pull Up
Set 1: (+75 lbs) × 9
Set 2: (+75 lbs) × 7
Set 3: (+75 lbs) × 6
Set 4: (+75 lbs) × 5

Shrug (Smith Machine)
Set 1: 225 lbs × 20
Set 2: 225 lbs × 20
Set 3: 225 lbs × 20
Set 4: 225 lbs × 20
Note: Slight incline on the gym Smith
Note: Pretend bar weighs 45

Chest-Supported Row (Machine)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 12 @ 10.0
Set 3: 135 lbs × 10
Set 4: 135 lbs × 9

Copenhagen Raise
Set 1: (+42.5 lbs) × 19
Set 2: (+42.5 lbs) × 18
Set 3: (+42.5 lbs) × 17

Bicep Curl (Barbell)
Set 1: 75 lbs × 19
Set 2: 75 lbs × 13 @ 10.0

with Strong
https://strong.app.link/UbcTy57hYwb