Week 3 Session 3/Wednesday
Thursday 10 Aug 2023, 14:15
Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 13
Set 2: 80 lbs × 12
Set 3: 80 lbs × 9
Note: 15⁰
Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Chest Press (Machine)
Set 1: 223 lbs × 12
Set 2: 223 lbs × 11
Set 3: 223 lbs × 10
Note: Paused, slow eccentric
Shrug (Trap Bar)
Set 1: 255 lbs × 20
Set 2: 205 lbs × 20
Set 3: 205 lbs × 18
Note: Dropping the weight down to improve movement quality
Bicep Curl (Cable)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Note: EZ bar handle
with Strong
https://strong.app.link/VT88orD59Bb
Thursday 10 Aug 2023, 14:15
Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 13
Set 2: 80 lbs × 12
Set 3: 80 lbs × 9
Note: 15⁰
Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Chest Press (Machine)
Set 1: 223 lbs × 12
Set 2: 223 lbs × 11
Set 3: 223 lbs × 10
Note: Paused, slow eccentric
Shrug (Trap Bar)
Set 1: 255 lbs × 20
Set 2: 205 lbs × 20
Set 3: 205 lbs × 18
Note: Dropping the weight down to improve movement quality
Bicep Curl (Cable)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Note: EZ bar handle
with Strong
https://strong.app.link/VT88orD59Bb
