(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
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
