Week 4 Session 3

Week 4 Session 3
Thursday 27 Apr 2023, 14:06

Pull Up
Set 1: (+80 lbs) × 8 @ 10.0
Set 2: (+80 lbs) × 6 @ 10.0
Set 3: (+70 lbs) × 7
Set 4: (+70 lbs) × 5

Calf Press on Seated Leg Press
Set 1: 240 lbs × 19
Set 2: 240 lbs × 18
Set 3: 240 lbs × 18
Set 4: 240 lbs × 18
Note: With yoga block for ROM

Shrug (Barbell)
Set 1: 195 lbs × 27
Set 2: 195 lbs × 25
Set 3: 195 lbs × 22
Set 4: 195 lbs × 21

Bent Over Row (Barbell)
Set 1: 205 lbs × 14
Set 2: 205 lbs × 13
Set 3: 205 lbs × 10
Set 4: 205 lbs × 8
Note: Improving posture.

Bicep Curl (Cable)
Set 1: 50 lbs × 17
Set 2: 50 lbs × 16
Set 3: 50 lbs × 14
Set 4: 50 lbs × 12
Note: Denoting true weight.
Note: Hammer grip with rope. Standing on a 45# for better ROM

Copenhagen Raise
Set 1: (+50 lbs) × 18
Set 2: (+50 lbs) × 17

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