Week 3 Session 4

Week 3 Session 4
Friday 3 Mar 2023, 15:13

Leg Press
Set 1: 405 lbs × 10
Set 2: 405 lbs × 10
Set 3: 405 lbs × 10
Note: 2 second pause

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 17
Set 2: 20 lbs × 17
Set 3: 20 lbs × 17
Set 4: 20 lbs × 16

Leg Extension (Machine)
Set 1: 205 lbs × 18
Set 2: 205 lbs × 8
Set 3: 205 lbs × 7
Set 4: 205 lbs × 16
Set 5: 205 lbs × 5
Set 6: 205 lbs × 4
Set 7: 205 lbs × 14
Set 8: 205 lbs × 4
Set 9: 205 lbs × 3
Note: 10-20+2 rest pauses

Ab Wheel
Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps
Note: From the feet.

Wrist Roller
Set 1: 17.5 lbs × 3
Set 2: 17.5 lbs × 3
Set 3: 17.5 lbs × 3
Set 4: 17.5 lbs × 3
Note: Extension

with Strong
https://strong.app.link/WVUL38tESxb