Week 3 Session 4

Week 3 Session 4
Wednesday 7 Jun 2023, 15:34

Leg Press
Set 1: 450 lbs × 10
Set 2: 450 lbs × 9
Set 3: 450 lbs × 8
Note: 2 second pause

Neck Extension (Plate)
Set 1: 30 lbs × 25
Set 2: 30 lbs × 22
Set 3: 30 lbs × 19
Set 4: 30 lbs × 15

Bicep Curl (Dumbbell)
Set 1: 32.5 lbs × 14
Set 2: 32.5 lbs × 11
Set 3: 32.5 lbs × 11
Set 4: 32.5 lbs × 8
Note: Starting neutral and supinating

Leg Extension (Machine)
Set 1: 240 lbs × 20
Set 2: 240 lbs × 8
Set 3: 240 lbs × 5
Set 4: 240 lbs × 12
Set 5: 240 lbs × 6
Set 6: 240 lbs × 5
Set 7: 240 lbs × 10
Set 8: 240 lbs × 5
Set 9: 240 lbs × 4
Note: 10-20+2 rest pauses

Wrist Roller
Set 1: 37.5 lbs × 2
Set 2: 37.5 lbs × 2
Set 3: 37.5 lbs × 2
Set 4: 37.5 lbs × 1
Note: Extension

Reverse Fly (Dumbbell)
Set 1: 27.5 lbs × 0
Set 2: 27.5 lbs × 0
Set 3: 27.5 lbs × 0
Note: Skip

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