Week 1 Session 4
Thursday 18 May 2023, 15:33
Leg Press
Set 1: 425 lbs × 10
Set 2: 425 lbs × 9
Note: 2 second pause
Neck Extension (Plate)
Set 1: 30 lbs × 21
Set 2: 30 lbs × 18
Leg Extension (Machine)
Set 1: 230 lbs × 19
Set 2: 230 lbs × 8
Set 3: 230 lbs × 5
Set 4: 230 lbs × 13
Set 5: 230 lbs × 6
Set 6: 230 lbs × 4
Note: 10-20+2 rest pauses
Reverse Fly (Dumbbell)
Set 1: 27.5 lbs × 16
Set 2: 27.5 lbs × 15
Note: Maybe too heavy?
Bicep Curl (Dumbbell)
Set 1: 27.5 lbs × 15
Set 2: 27.5 lbs × 13
Set 3: 27.5 lbs × 11
Note: Starting neutral and supinating
Wrist Roller
Set 1: 27.5 lbs × 2
Set 2: 27.5 lbs × 2
Set 3: 27.5 lbs × 2
Note: Extension
Note: Going slower with control
with Strong
https://strong.app.link/EIfXNqMIUzb
Thursday 18 May 2023, 15:33
Leg Press
Set 1: 425 lbs × 10
Set 2: 425 lbs × 9
Note: 2 second pause
Neck Extension (Plate)
Set 1: 30 lbs × 21
Set 2: 30 lbs × 18
Leg Extension (Machine)
Set 1: 230 lbs × 19
Set 2: 230 lbs × 8
Set 3: 230 lbs × 5
Set 4: 230 lbs × 13
Set 5: 230 lbs × 6
Set 6: 230 lbs × 4
Note: 10-20+2 rest pauses
Reverse Fly (Dumbbell)
Set 1: 27.5 lbs × 16
Set 2: 27.5 lbs × 15
Note: Maybe too heavy?
Bicep Curl (Dumbbell)
Set 1: 27.5 lbs × 15
Set 2: 27.5 lbs × 13
Set 3: 27.5 lbs × 11
Note: Starting neutral and supinating
Wrist Roller
Set 1: 27.5 lbs × 2
Set 2: 27.5 lbs × 2
Set 3: 27.5 lbs × 2
Note: Extension
Note: Going slower with control
with Strong
https://strong.app.link/EIfXNqMIUzb
