Week 5 Session 3
Friday 5 May 2023, 14:23
Pull Up
Set 1: (+80 lbs) × 9
Set 2: (+80 lbs) × 7
Set 3: (+70 lbs) × 6
Set 4: (+70 lbs) × 5
Shrug (Barbell)
Set 1: 205 lbs × 27
Set 2: 205 lbs × 25
Set 3: 205 lbs × 22
Set 4: 205 lbs × 21
Copenhagen Raise
Set 1: (+50 lbs) × 19
Set 2: (+50 lbs) × 18
Calf Press on Seated Leg Press
Set 1: 240 lbs × 21
Set 2: 240 lbs × 19
Set 3: 240 lbs × 19
Set 4: 240 lbs × 19
Note: With yoga block for ROM
Bent Over Row (Barbell)
Set 1: 205 lbs × 15
Set 2: 205 lbs × 14
Set 3: 205 lbs × 12
Set 4: 205 lbs × 10
Note: Improving posture.
Bicep Curl (Cable)
Set 1: 55 lbs × 17
Set 2: 55 lbs × 16
Set 3: 55 lbs × 14
Set 4: 55 lbs × 12
Note: Denoting true weight.
Note: Hammer grip with rope. Standing on a 45# for better ROM
with Strong
https://strong.app.link/4SeiKke9yzb
Friday 5 May 2023, 14:23
Pull Up
Set 1: (+80 lbs) × 9
Set 2: (+80 lbs) × 7
Set 3: (+70 lbs) × 6
Set 4: (+70 lbs) × 5
Shrug (Barbell)
Set 1: 205 lbs × 27
Set 2: 205 lbs × 25
Set 3: 205 lbs × 22
Set 4: 205 lbs × 21
Copenhagen Raise
Set 1: (+50 lbs) × 19
Set 2: (+50 lbs) × 18
Calf Press on Seated Leg Press
Set 1: 240 lbs × 21
Set 2: 240 lbs × 19
Set 3: 240 lbs × 19
Set 4: 240 lbs × 19
Note: With yoga block for ROM
Bent Over Row (Barbell)
Set 1: 205 lbs × 15
Set 2: 205 lbs × 14
Set 3: 205 lbs × 12
Set 4: 205 lbs × 10
Note: Improving posture.
Bicep Curl (Cable)
Set 1: 55 lbs × 17
Set 2: 55 lbs × 16
Set 3: 55 lbs × 14
Set 4: 55 lbs × 12
Note: Denoting true weight.
Note: Hammer grip with rope. Standing on a 45# for better ROM
with Strong
https://strong.app.link/4SeiKke9yzb
