Wednesday Session 4

4) Upper - Week 20
Wednesday, October 16, 2024 at 7:12 PM

Equipment needed: versa grips, wrist roller


Lat Pulldown (Cable)
Pronated grip
1 160 lb × 12 reps
2 160 lb × 12 reps
3 160 lb × 12 reps


Flat Leg Raise
Decline bench
1 18 reps
2 17 reps
3 16 reps


Chest Press (Machine)
Top at 4, full recline, seat at 5
1 135 lb × 12 reps
2 135 lb × 11 reps
3 135 lb × 10 reps


Wrist Roller
Cable machine
1 40 lb × 20 reps
2 40 lb × 20 reps
3 40 lb × 15 reps

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