Week 1 Session 6
Monday 10 Jul 2023, 14:27
Bench Press (Barbell)
Set 1: 205 lbs × 10
Set 2: 205 lbs × 9
Set 3: 205 lbs × 8
Lat Pulldown (Cable)
Set 1: 85 lbs × 10
Note: Normal pronated grip.
Note: Very light as this is how I hurt myself last time.
Cable Crossover
Set 1: 37 lbs × 13
Set 2: 37 lbs × 12
Set 3: 37 lbs × 10
Note: Slight pause at stretched position
Standing Calf Raise (Machine)
Set 1: 360 lbs × 20
Set 2: 360 lbs × 16
Set 3: 360 lbs × 15
Bent Over One Arm Row (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 14
Set 3: 80 lbs × 12
Note: Focus entirely on bringing elbow to lat, let hand go where it wants
with Strong
https://strong.app.link/OKpFyEUEkBb
Monday 10 Jul 2023, 14:27
Bench Press (Barbell)
Set 1: 205 lbs × 10
Set 2: 205 lbs × 9
Set 3: 205 lbs × 8
Lat Pulldown (Cable)
Set 1: 85 lbs × 10
Note: Normal pronated grip.
Note: Very light as this is how I hurt myself last time.
Cable Crossover
Set 1: 37 lbs × 13
Set 2: 37 lbs × 12
Set 3: 37 lbs × 10
Note: Slight pause at stretched position
Standing Calf Raise (Machine)
Set 1: 360 lbs × 20
Set 2: 360 lbs × 16
Set 3: 360 lbs × 15
Bent Over One Arm Row (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 14
Set 3: 80 lbs × 12
Note: Focus entirely on bringing elbow to lat, let hand go where it wants
with Strong
https://strong.app.link/OKpFyEUEkBb
