Monday

Monday Afternoon
Monday 18 Dec 2023, 15:23

Lying Leg Curl (Machine)
Set 1: 160 lbs × 10
Set 2: 160 lbs × 9
Set 3: 160 lbs × 8

Squat (Barbell)
Set 1: 275 lbs × 3
Set 2: 315 lbs × 3
Set 3: 345 lbs × 2
Set 4: 275 lbs × 6
Set 5: 275 lbs × 5

Bench Press - Close Grip (Barbell)
Set 1: 205 lbs × 9
Set 2: 205 lbs × 8
Set 3: 205 lbs × 7

Lateral Raise (Dumbbell)
Set 1: 35 lbs × 10

with Strong
https://strong.app.link/gdJGvogZDFb 

Thursday - Full Body

Thursday - Full Body
Thursday 14 Dec 2023, 15:33

Chin Up
Set 1: (+100 lbs) × 9
Set 2: (+75 lbs) × 7
Set 3: (+75 lbs) × 6

Cable Crunch
Set 1: 140 lbs × 11
Set 2: 120 lbs × 13
Set 3: 120 lbs × 11

Leg Extension (Machine)
Set 1: 240 lbs × 15
Set 2: 240 lbs × 13
Set 3: 240 lbs × 12

Chest Dip
Set 1: (+75 lbs) × 10
Set 2: (+75 lbs) × 9

Back Extension
Set 1: 20 reps
Set 2: 20 reps

with Strong
https://strong.app.link/50zvPbplxFb 

Tuesday - Full Body

Tuesday - Full Body
Tuesday 5 Dec 2023, 15:38

Chin Up
Set 1: (+100 lbs) × 9
Set 2: (+75 lbs) × 8
Set 3: (+75 lbs) × 6

Squat (Barbell)
Set 1: 275 lbs × 8
Set 2: 315 lbs × 3
Set 3: 335 lbs × 1
Note: Hard

Cable Crunch
Set 1: 140 lbs × 10
Set 2: 140 lbs × 9
Set 3: 120 lbs × 10

Lying Leg Curl (Machine)
Set 1: 150 lbs × 13
Set 2: 150 lbs × 10

Chest Dip
Set 1: (+100 lbs) × 9
Set 2: (+100 lbs) × 8

with Strong
https://strong.app.link/cWpesF0qiFb 

Friday - Full Body

Friday - Full Body
Friday 1 Dec 2023, 15:43

Pull Up
Set 1: 13 reps
Set 2: 13 reps
Set 3: 12 reps
Set 4: 10 reps

Deadlift (Barbell)
Set 1: 315 lbs × 5
Set 2: 365 lbs × 5

Chest Dip
Set 1: (+90 lbs) × 10
Set 2: (+100 lbs) × 9

Bicep Curl (Cable)
Set 1: 50 lbs × 14
Set 2: 60 lbs × 12
Set 3: 60 lbs × 12

Cable Crunch
Set 1: 135 lbs × 11
Set 2: 135 lbs × 10
Set 3: 135 lbs × 9

with Strong
https://strong.app.link/HlviRVmLbFb