4) Upper - Week 14
Wednesday, August 7, 2024 at 3:24 PM
Equipment needed: wrist wraps, versa grips, wrist roller
Lat Pulldown (Cable)
Paused at the top
1 165 lb × 10 reps
2 165 lb × 10 reps
3 165 lb × 10 reps
Chest Press (Machine)
1 223 lb × 12 reps
2 223 lb × 11 reps
3 223 lb × 10 reps
Decline Crunch
1 +35 lb × 13 reps
2 +35 lb × 13 reps
3 +35 lb × 13 reps
Bicep Curl (Dumbbell)
1 32.5 lb × 13 reps
2 30 lb × 12 reps
3 32.5 lb × 11 reps
Wrist Roller
Using cable machine
1 30 lb × 20 reps
2 30 lb × 20 reps
3 30 lb × 19 reps
https://link.strong.app/cdfkhoyt
Wednesday, August 7, 2024 at 3:24 PM
Equipment needed: wrist wraps, versa grips, wrist roller
Lat Pulldown (Cable)
Paused at the top
1 165 lb × 10 reps
2 165 lb × 10 reps
3 165 lb × 10 reps
Chest Press (Machine)
1 223 lb × 12 reps
2 223 lb × 11 reps
3 223 lb × 10 reps
Decline Crunch
1 +35 lb × 13 reps
2 +35 lb × 13 reps
3 +35 lb × 13 reps
Bicep Curl (Dumbbell)
1 32.5 lb × 13 reps
2 30 lb × 12 reps
3 32.5 lb × 11 reps
Wrist Roller
Using cable machine
1 30 lb × 20 reps
2 30 lb × 20 reps
3 30 lb × 19 reps
https://link.strong.app/cdfkhoyt
