Week 4 Session 3

Week 4 Session 3
Monday 19 Jun 2023, 14:44

Calf Press on Seated Leg Press
Set 1: 260 lbs × 20
Set 2: 260 lbs × 18
Set 3: 260 lbs × 16
Set 4: 260 lbs × 16
Note: With yoga block for ROM

High Row (Machine)
Set 1: 160 lbs × 16
Set 2: 160 lbs × 15
Set 3: 160 lbs × 14
Set 4: 160 lbs × 13
Note: Seat at 5.

Hanging Leg Raise
Set 1: 18 reps
Set 2: 16 reps
Set 3: 14 reps
Set 4: 13 reps
Note: With brief pause at top position, 90⁰

Chest-Supported Row (Machine)
Set 1: 135 lbs × 14
Set 2: 135 lbs × 12
Set 3: 135 lbs × 11
Set 4: 135 lbs × 8

Shrug (Barbell)
Set 1: 225 lbs × 25
Set 2: 225 lbs × 24
Set 3: 225 lbs × 20
Set 4: 225 lbs × 20
Note: Trap bar

Copenhagen Raise
Set 1: (+50 lbs) × 20
Set 2: (+50 lbs) × 19

with Strong
https://strong.app.link/37gwJCkOLAb