4) Upper - Week 21
Thursday, October 31, 2024 at 2:45 PM
Equipment needed: versa grips, wrist roller
Lat Pulldown (Cable)
Pronated grip
Set 1: 165 lb × 12 reps
Set 2: 165 lb × 12 reps
Set 3: 165 lb × 11 reps
Flat Leg Raise
Decline bench
Set 1: 19 reps
Set 2: 18 reps
Set 3: 17 reps
Chest Press (Machine)
Top at 4, full recline, seat at 2 with neutral handles
Set 1: 135 lb × 13 reps
Set 2: 135 lb × 12 reps
Set 3: 135 lb × 11 reps
Wrist Roller
Cable machine
Having a lot of trouble holding onto the roller. Need a stable attachment. Can't progress
Set 1: 45 lb × 15 reps
Set 2: 45 lb × 15 reps
Set 3: 45 lb × 15 reps
https://link.strong.app/hpryhdqn
Thursday, October 31, 2024 at 2:45 PM
Equipment needed: versa grips, wrist roller
Lat Pulldown (Cable)
Pronated grip
Set 1: 165 lb × 12 reps
Set 2: 165 lb × 12 reps
Set 3: 165 lb × 11 reps
Flat Leg Raise
Decline bench
Set 1: 19 reps
Set 2: 18 reps
Set 3: 17 reps
Chest Press (Machine)
Top at 4, full recline, seat at 2 with neutral handles
Set 1: 135 lb × 13 reps
Set 2: 135 lb × 12 reps
Set 3: 135 lb × 11 reps
Wrist Roller
Cable machine
Having a lot of trouble holding onto the roller. Need a stable attachment. Can't progress
Set 1: 45 lb × 15 reps
Set 2: 45 lb × 15 reps
Set 3: 45 lb × 15 reps
https://link.strong.app/hpryhdqn
