Week 3 Session 3
Tuesday 6 Jun 2023, 15:45
High Row (Machine)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 14
Set 4: 150 lbs × 14
Note: Seat at 5.
Hanging Leg Raise
Set 1: 17 reps
Set 2: 15 reps
Set 3: 13 reps
Set 4: 12 reps
Note: With brief pause at top position, 90⁰
Copenhagen Raise
Set 1: (+50 lbs) × 19
Set 2: (+50 lbs) × 18
Calf Press on Seated Leg Press
Set 1: 260 lbs × 19
Set 2: 260 lbs × 17
Set 3: 260 lbs × 15
Set 4: 260 lbs × 15
Note: With yoga block for ROM
Chest-Supported Row (Machine)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 11
Set 3: 135 lbs × 10
Set 4: 135 lbs × 7
Shrug (Barbell)
Set 1: 215 lbs × 25
Set 2: 215 lbs × 24
Set 3: 215 lbs × 20
Note: Trap bar
with Strong
https://strong.app.link/HXe81eogqAb
Tuesday 6 Jun 2023, 15:45
High Row (Machine)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 14
Set 4: 150 lbs × 14
Note: Seat at 5.
Hanging Leg Raise
Set 1: 17 reps
Set 2: 15 reps
Set 3: 13 reps
Set 4: 12 reps
Note: With brief pause at top position, 90⁰
Copenhagen Raise
Set 1: (+50 lbs) × 19
Set 2: (+50 lbs) × 18
Calf Press on Seated Leg Press
Set 1: 260 lbs × 19
Set 2: 260 lbs × 17
Set 3: 260 lbs × 15
Set 4: 260 lbs × 15
Note: With yoga block for ROM
Chest-Supported Row (Machine)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 11
Set 3: 135 lbs × 10
Set 4: 135 lbs × 7
Shrug (Barbell)
Set 1: 215 lbs × 25
Set 2: 215 lbs × 24
Set 3: 215 lbs × 20
Note: Trap bar
with Strong
https://strong.app.link/HXe81eogqAb
