Week 4
Wednesday
Workout Timer
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Wednesday 12:00 AM
Wednesday W4
Workout
Body Part
Description
Rest
40% 1RM
50% 1RM
60% 1RM
60% 1RM (again)
# Reps (W4)
1
Weighted Pull-Ups
Back
Open
150 seconds
0
0
0
0
10 Reps
2
Dumbbell Single-Arm Row
Back
Open
60 seconds
0
0
0
0
12 Reps
3
Bodyweight Row
Back
Open
60 seconds
0
0
0
0
10 Reps
4
Incline Dumbbel Curl
Biceps
Open
60 seconds
0
0
0
0
10 Reps
5
Zottman Curl ↓
Biceps
Open
0
0
0
0
8 Reps
6
Cross-Body Curl ↓
Biceps
Open
30 seconds
0
0
0
0
8 Reps
7
Pronated Curl ↻
Biceps
Open
60 seconds
0
0
0
0
8 Reps
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Workout Timer (W4W)
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