Week 1 Session 3
Wednesday 17 May 2023, 15:35
Calf Press on Seated Leg Press
Set 1: 260 lbs × 17
Set 2: 260 lbs × 16
Set 3: 260 lbs × 14
Note: With yoga block for ROM
High Row (Machine)
Set 1: 140 lbs × 14
Set 2: 140 lbs × 14
Set 3: 140 lbs × 14
Shrug (Barbell)
Set 1: 205 lbs × 25
Set 2: 205 lbs × 24
Set 3: 205 lbs × 20
Chest-Supported Row (Machine)
Set 1: 135 lbs × 11
Set 2: 135 lbs × 10
Set 3: 135 lbs × 9
Hanging Leg Raise
Set 1: 15 reps
Set 2: 14 reps
Set 3: 12 reps
Note: With brief pause at top position, 90⁰
Copenhagen Raise
Set 1: (+50 lbs) × 17
Set 2: (+50 lbs) × 16
with Strong
https://strong.app.link/XnyBF1k4Szb
Wednesday 17 May 2023, 15:35
Calf Press on Seated Leg Press
Set 1: 260 lbs × 17
Set 2: 260 lbs × 16
Set 3: 260 lbs × 14
Note: With yoga block for ROM
High Row (Machine)
Set 1: 140 lbs × 14
Set 2: 140 lbs × 14
Set 3: 140 lbs × 14
Shrug (Barbell)
Set 1: 205 lbs × 25
Set 2: 205 lbs × 24
Set 3: 205 lbs × 20
Chest-Supported Row (Machine)
Set 1: 135 lbs × 11
Set 2: 135 lbs × 10
Set 3: 135 lbs × 9
Hanging Leg Raise
Set 1: 15 reps
Set 2: 14 reps
Set 3: 12 reps
Note: With brief pause at top position, 90⁰
Copenhagen Raise
Set 1: (+50 lbs) × 17
Set 2: (+50 lbs) × 16
with Strong
https://strong.app.link/XnyBF1k4Szb
