Week 4 Session 4
Wednesday 21 Jun 2023, 15:28
Leg Press
Set 1: 460 lbs × 10
Set 2: 460 lbs × 9
Set 3: 460 lbs × 7
Note: 2 second pause
Neck Extension (Plate)
Set 1: 30 lbs × 27
Set 2: 30 lbs × 23
Set 3: 30 lbs × 20
Set 4: 30 lbs × 16
Reverse Fly (Dumbbell)
Set 1: 27.5 lbs × 18
Set 2: 27.5 lbs × 16
Set 3: 27.5 lbs × 12
Leg Extension (Machine)
Set 1: 240 lbs × 21
Set 2: 240 lbs × 9
Set 3: 240 lbs × 6
Set 4: 240 lbs × 13
Set 5: 240 lbs × 7
Set 6: 240 lbs × 6
Set 7: 240 lbs × 11
Set 8: 240 lbs × 6
Set 9: 240 lbs × 4
Note: 10-20+2 rest pauses
Bicep Curl (Dumbbell)
Set 1: 32.5 lbs × 15
Set 2: 32.5 lbs × 12
Set 3: 32.5 lbs × 11
Set 4: 32.5 lbs × 9
Note: Starting neutral and supinating
Wrist Roller
Set 1: 40 lbs × 0
Set 2: 40 lbs × 0
Set 3: 40 lbs × 0
Set 4: 40 lbs × 0
Note: Extension
Note: May have to skip because of right ring finger injury
with Strong
https://strong.app.link/yRT26m4bPAb
Wednesday 21 Jun 2023, 15:28
Leg Press
Set 1: 460 lbs × 10
Set 2: 460 lbs × 9
Set 3: 460 lbs × 7
Note: 2 second pause
Neck Extension (Plate)
Set 1: 30 lbs × 27
Set 2: 30 lbs × 23
Set 3: 30 lbs × 20
Set 4: 30 lbs × 16
Reverse Fly (Dumbbell)
Set 1: 27.5 lbs × 18
Set 2: 27.5 lbs × 16
Set 3: 27.5 lbs × 12
Leg Extension (Machine)
Set 1: 240 lbs × 21
Set 2: 240 lbs × 9
Set 3: 240 lbs × 6
Set 4: 240 lbs × 13
Set 5: 240 lbs × 7
Set 6: 240 lbs × 6
Set 7: 240 lbs × 11
Set 8: 240 lbs × 6
Set 9: 240 lbs × 4
Note: 10-20+2 rest pauses
Bicep Curl (Dumbbell)
Set 1: 32.5 lbs × 15
Set 2: 32.5 lbs × 12
Set 3: 32.5 lbs × 11
Set 4: 32.5 lbs × 9
Note: Starting neutral and supinating
Wrist Roller
Set 1: 40 lbs × 0
Set 2: 40 lbs × 0
Set 3: 40 lbs × 0
Set 4: 40 lbs × 0
Note: Extension
Note: May have to skip because of right ring finger injury
with Strong
https://strong.app.link/yRT26m4bPAb
