Week 1 Session 4
Friday 7 Jul 2023, 15:01
Leg Press
Set 1: 450 lbs × 10
Set 2: 450 lbs × 9
Note: pause
Hammer Curl (Dumbbell)
Set 1: 32.5 lbs × 14
Set 2: 32.5 lbs × 12
Set 3: 32.5 lbs × 10
Reverse Fly (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15
Wrist Roller
Set 1: 40 lbs × 1
Set 2: 30 lbs × 1
Set 3: 30 lbs × 1
Note: Extension
Note: Using cable machine
Leg Extension (Machine)
Set 1: 240 lbs × 18
Set 2: 240 lbs × 7
Set 3: 240 lbs × 6
Set 4: 240 lbs × 13
Set 5: 240 lbs × 7
Set 6: 240 lbs × 6
Note: 10-20+2 rest pauses
with Strong
https://strong.app.link/f80z8a0FfBb
Friday 7 Jul 2023, 15:01
Leg Press
Set 1: 450 lbs × 10
Set 2: 450 lbs × 9
Note: pause
Hammer Curl (Dumbbell)
Set 1: 32.5 lbs × 14
Set 2: 32.5 lbs × 12
Set 3: 32.5 lbs × 10
Reverse Fly (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15
Wrist Roller
Set 1: 40 lbs × 1
Set 2: 30 lbs × 1
Set 3: 30 lbs × 1
Note: Extension
Note: Using cable machine
Leg Extension (Machine)
Set 1: 240 lbs × 18
Set 2: 240 lbs × 7
Set 3: 240 lbs × 6
Set 4: 240 lbs × 13
Set 5: 240 lbs × 7
Set 6: 240 lbs × 6
Note: 10-20+2 rest pauses
with Strong
https://strong.app.link/f80z8a0FfBb
