Week 4 Session 1
Monday 12 Jun 2023, 14:28
Leg Press
Set 1: 515 lbs × 12
Set 2: 515 lbs × 9
Neck Extension (Plate)
Set 1: 30 lbs × 26
Set 2: 30 lbs × 23
Squat (Barbell)
Set 1: 330 lbs × 0
Set 2: 330 lbs × 0
Note: Skipped in prep for competition.
Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 0
Set 2: 22.5 lbs × 0
Note: Skip
Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 27
Set 2: 25 lbs × 23
Set 3: 25 lbs × 20
Bicep Curl (Cable)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 15
Set 3: 65 lbs × 12
Set 4: 65 lbs × 10
Note: EZ bar attachment
Workout notes: Cut volume a little bit and no back squat in preparation for competition on Saturday
with Strong
https://strong.app.link/SwHF8F89zAb
Monday 12 Jun 2023, 14:28
Leg Press
Set 1: 515 lbs × 12
Set 2: 515 lbs × 9
Neck Extension (Plate)
Set 1: 30 lbs × 26
Set 2: 30 lbs × 23
Squat (Barbell)
Set 1: 330 lbs × 0
Set 2: 330 lbs × 0
Note: Skipped in prep for competition.
Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 0
Set 2: 22.5 lbs × 0
Note: Skip
Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 27
Set 2: 25 lbs × 23
Set 3: 25 lbs × 20
Bicep Curl (Cable)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 15
Set 3: 65 lbs × 12
Set 4: 65 lbs × 10
Note: EZ bar attachment
Workout notes: Cut volume a little bit and no back squat in preparation for competition on Saturday
with Strong
https://strong.app.link/SwHF8F89zAb
