Monday Session

4) Upper - Week 13
Monday, July 22, 2024 at 3:42 PM

Equipment needed: wrist wraps, versa grips, wrist roller


Lat Pulldown (Cable)
Paused at the top
1 160 lb × 10 reps
2 160 lb × 10 reps
3 160 lb × 10 reps


Chest Press (Machine)
1 209 lb × 16 reps
2 209 lb × 14 reps
3 209 lb × 12 reps


Decline Crunch
1 +35 lb × 12 reps
2 +35 lb × 12 reps
3 +35 lb × 12 reps


Bicep Curl (Dumbbell)
Start light for right wrist. Okay though
1 30 lb × 13 reps
2 30 lb × 12 reps
3 30 lb × 11 reps


Wrist Roller
1 25 lb × 15 reps
2 25 lb × 16 reps
3 25 lb × 16 reps

https://link.strong.app/hcpyohfa 

Thursday Session

3) Lower - Week 13
Thursday, July 18, 2024 at 3:11 PM

Equipment needed: shoes, belt


Squat (Barbell)
Start light, add reps slowly before weight
1 275 lb × 5 reps
2 275 lb × 5 reps
3 275 lb × 5 reps


Leg Extension (Machine)
1 260 lb × 17 reps
2 260 lb × 16 reps
3 260 lb × 14 reps


Lying Leg Curl (Machine)
Start light
1 130 lb × 12 reps
2 130 lb × 12 reps
3 130 lb × 10 reps


Standing Calf Raise (Machine)
Lengthened partial
1 360 lb × 10 reps
2 360 lb × 10 reps
3 360 lb × 10 reps

https://link.strong.app/amunintu 

Tuesday Session

2) Pull / Upper - Week 13
Tuesday, July 16, 2024 at 3:27 PM

Equipment needed: Rings, versa grips, dip belt


Chin Up
1 +75 lb × 8 reps
2 +75 lb × 7 reps
3 +75 lb × 6 reps


Chest-Supported Row (Machine)
Reduce weight next session
1 145 lb × 13 reps
2 145 lb × 10 reps
3 145 lb × 9 reps


Toes To Bar
1 18 reps
2 16 reps
3 15 reps


Seated Palms Up Wrist Curl (Dumbbell)
Starting off light
1 20 lb × 20 reps
2 20 lb × 20 reps
3 20 lb × 20 reps

https://link.strong.app/ubgrdtbm 

Monday Session

1) Press / Upper
Monday, July 15, 2024 at 3:29 PM

Equipment needed: wrist wraps


Bench Press (Dumbbell)
1 80 lb × 15 reps
2 80 lb × 14 reps
3 80 lb × 14 reps


Chest Fly (Dumbbell)
1 30 lb × 13 reps
2 30 lb × 13 reps
3 30 lb × 13 reps


Lateral Raise (Dumbbell)
1 30 lb × 17 reps
2 30 lb × 16 reps
3 30 lb × 14 reps


Bicep Curl (Cable)
Rotating EZ bar handle
1 70 lb × 11 reps
2 70 lb × 11 reps
3 70 lb × 11 reps

https://link.strong.app/ksowevvs 

Saturday Session

(2) Push/Pull/Abs A - Week 12
Saturday, July 13, 2024 at 7:56 AM

Equipment: paralettes, versa grips, vest


Push Up
Paralettes
1 +55 lb × 18 reps
2 +55 lb × 17 reps
3 +55 lb × 15 reps


Lateral Raise (Dumbbell)
Single arm leaning 45⁰
1 20 lb × 20 reps
2 20 lb × 19 reps
3 20 lb × 19 reps


Decline Crunch
1 +30 lb × 15 reps
2 +30 lb × 15 reps
3 +30 lb × 15 reps


Pull Up
Neutral
1 22 reps
2 21 reps
3 17 reps

https://link.strong.app/dramhedh 

Tuesday Session

(1) Legs/Biceps A - Week 12
Tuesday, July 9, 2024 at 3:10 PM

Equipment: dip belt, belt, long pants, shoes


Belt Squat
1 225 lb × 18 reps
2 225 lb × 18 reps
3 225 lb × 15 reps


Bicep Curl (Cable)
Rotating EZ bar handle, close grip
1 70 lb × 10 reps
2 70 lb × 10 reps
3 70 lb × 10 reps


Nordic Curl
Increase reps on latter sets
1 15 reps
2 15 reps
3 11 reps


Hip Adductor (Machine)
One yoga block added ROM (single side)
1 180 lb × 13 reps
2 180 lb × 13 reps
3 180 lb × 13 reps

https://link.strong.app/jsepvbmr 

Monday Session

(4) Push/Pull/Abs - Week 11
Monday, July 8, 2024 at 2:07 PM

equipment needed: wrist wraps, versa grips


Chest-Supported Row (Machine)
Closer more neutral grip option
1 145 lb × 13 reps
2 145 lb × 11 reps
3 145 lb × 9 reps


Toes To Bar
1 17 reps
2 16 reps
3 15 reps


Chest Press (Machine)
Neutral grip
Seat at 3
1 209 lb × 16 reps
2 209 lb × 15 reps
3 209 lb × 13 reps


Lateral Raise (Dumbbell)
1 27.5 lb × 23 reps
2 27.5 lb × 21 reps
3 27.5 lb × 20 reps

https://link.strong.app/vmfrjrfh 

Tuesday Session

(3) Legs/Biceps B - Week 11
Tuesday, July 2, 2024 at 1:35 PM

Equipment needed: rope


Leg Extension (Machine)
1 260 lb × 20 reps
2 260 lb × 19 reps
3 260 lb × 16 reps
4 260 lb × 15 reps


Back Extension
Paused - bottom
1 +50 lb × 21 reps
2 +50 lb × 20 reps
3 +50 lb × 19 reps


Bicep Curl (Cable)
Strap attachment
Seated
1 60 lb × 10 reps
2 60 lb × 10 reps
3 60 lb × 10 reps


Butterfly Raise
1 15 lb × 30 reps
2 15 lb × 30 reps
3 15 lb × 30 reps

https://link.strong.app/kpxzyexz 

Monday Session

(2) Push/Pull/Abs A - Week 11
Monday 1 Jul 2024, 15:35

Push Up
Set 1: (+50 lbs) × 18
Set 2: (+50 lbs) × 17
Set 3: (+50 lbs) × 15
Note: Paralettes

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 18
Set 3: 20 lbs × 18
Note: Single arm leaning

Pull Up
Set 1: 21 reps
Set 2: 20 reps
Set 3: 16 reps
Note: Neutral

Decline Crunch
Set 1: (+25 lbs) × 15
Set 2: (+25 lbs) × 15
Set 3: (+25 lbs) × 15

Workout notes: Equipment: paralettes
Workout notes:  versa grips
Workout notes:  vest
with Strong
https://strong.app.link/DZjOMcldTKb