Week 4 Session 4

Week 4 Session 4
Friday 28 Apr 2023, 14:10

Leg Press
Set 1: 435 lbs × 10
Set 2: 435 lbs × 10
Set 3: 435 lbs × 8
Note: 2 second pause

Neck Extension (Plate)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 19
Set 3: 25 lbs × 20

Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 18
Set 2: 22.5 lbs × 18
Set 3: 22.5 lbs × 16

Wrist Roller
Set 1: 22.5 lbs × 4
Set 2: 22.5 lbs × 4
Set 3: 22.5 lbs × 4
Set 4: 22.5 lbs × 3
Note: Extension

Leg Extension (Machine)
Set 1: 220 lbs × 19
Set 2: 220 lbs × 8
Set 3: 220 lbs × 6
Set 4: 220 lbs × 13
Set 5: 220 lbs × 5
Set 6: 220 lbs × 4
Set 7: 220 lbs × 12
Set 8: 220 lbs × 4
Set 9: 220 lbs × 3
Note: 10-20+2 rest pauses

Ab Wheel
Set 1: 20 reps
Set 2: 20 reps
Note: From knees

with Strong
https://strong.app.link/m3SVhh4qnzb