Week 1 Session 4
Monday 27 Mar 2023, 12:39
Leg Press
Set 1: 405 lbs × 9
Set 2: 405 lbs × 9
Note: 2 second pause
Reverse Fly (Dumbbell)
Set 1: 20 lbs × 17
Set 2: 20 lbs × 17
Set 3: 20 lbs × 15
Leg Extension (Machine)
Set 1: 210 lbs × 18
Set 2: 210 lbs × 8
Set 3: 210 lbs × 6
Set 4: 210 lbs × 14
Set 5: 210 lbs × 5
Set 6: 210 lbs × 4
Note: 10-20+2 rest pauses
Wrist Roller
Set 1: 17.5 lbs × 3
Set 2: 17.5 lbs × 3
Set 3: 17.5 lbs × 3
Note: Extension
Ab Wheel
Set 1: 5 reps
Set 2: 5 reps
Note: From the feet.
Neck Extension (Plate)
Set 1: 20 lbs × 16
Set 2: 20 lbs × 16
with Strong
https://strong.app.link/hmM2eXtkwyb
Monday 27 Mar 2023, 12:39
Leg Press
Set 1: 405 lbs × 9
Set 2: 405 lbs × 9
Note: 2 second pause
Reverse Fly (Dumbbell)
Set 1: 20 lbs × 17
Set 2: 20 lbs × 17
Set 3: 20 lbs × 15
Leg Extension (Machine)
Set 1: 210 lbs × 18
Set 2: 210 lbs × 8
Set 3: 210 lbs × 6
Set 4: 210 lbs × 14
Set 5: 210 lbs × 5
Set 6: 210 lbs × 4
Note: 10-20+2 rest pauses
Wrist Roller
Set 1: 17.5 lbs × 3
Set 2: 17.5 lbs × 3
Set 3: 17.5 lbs × 3
Note: Extension
Ab Wheel
Set 1: 5 reps
Set 2: 5 reps
Note: From the feet.
Neck Extension (Plate)
Set 1: 20 lbs × 16
Set 2: 20 lbs × 16
with Strong
https://strong.app.link/hmM2eXtkwyb
