Week 1 Session 3/Wednesday
Wednesday 26 Jul 2023, 15:23
Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 13
Set 3: 75 lbs × 11
Note: 15⁰
Chest Press (Machine)
Set 1: 228 lbs × 8
Set 2: 209 lbs × 8
Set 3: 209 lbs × 7
Note: Paused
Note: Pad for extra ROM
Note: Next session so another movement first to let the chest rest.
Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Note: Full ROM but using hand for assist
Shrug (Trap Bar)
Set 1: 265 lbs × 15
Set 2: 245 lbs × 17
Set 3: 245 lbs × 15
Bicep Curl (Cable)
Set 1: 70 lbs × 12
Set 2: 70 lbs × 11
Set 3: 70 lbs × 10
Note: EZ bar handle
with Strong
https://strong.app.link/xYm3qFLgLBb
Wednesday 26 Jul 2023, 15:23
Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 13
Set 3: 75 lbs × 11
Note: 15⁰
Chest Press (Machine)
Set 1: 228 lbs × 8
Set 2: 209 lbs × 8
Set 3: 209 lbs × 7
Note: Paused
Note: Pad for extra ROM
Note: Next session so another movement first to let the chest rest.
Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Note: Full ROM but using hand for assist
Shrug (Trap Bar)
Set 1: 265 lbs × 15
Set 2: 245 lbs × 17
Set 3: 245 lbs × 15
Bicep Curl (Cable)
Set 1: 70 lbs × 12
Set 2: 70 lbs × 11
Set 3: 70 lbs × 10
Note: EZ bar handle
with Strong
https://strong.app.link/xYm3qFLgLBb
