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
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
