Thursday Neck Exercises

Neck Exercises
Thursday, October 31, 2024 at 3:42 PM

Cable machine for all movements


Neck Extension (Harness)
Set 1: 60 lb × 26 reps
Set 2: 60 lb × 25 reps
Set 3: 60 lb × 25 reps


Neck Rotation (Harness)
Set 1: +15 lb × 23 reps
Set 2: +15 lb × 23 reps
Set 3: +15 lb × 23 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 25 reps
Set 2: +25 lb × 25 reps
Set 3: +25 lb × 25 reps

https://link.strong.app/bamwzuvo 

Thursday Session 4

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 

Tuesday Neck Exercises

Neck Exercises
Tuesday, October 29, 2024 at 12:16 PM

Neck Extension (Harness)
Set 1: 55 lb × 28 reps
Set 2: 55 lb × 28 reps
Set 3: 55 lb × 28 reps


Neck Twist (Harness)
Set 1: +15 lb × 22 reps
Set 2: +15 lb × 22 reps
Set 3: +15 lb × 22 reps


Neck Lateral Flexion (Harness)
Set 1: +20 lb × 28 reps
Set 2: +20 lb × 27 reps
Set 3: +20 lb × 27 reps

https://link.strong.app/pxnyanni 

Sunday Session 3

3) Lower - Week 21
Sunday, October 27, 2024 at 3:13 PM

Leg Extension (Machine)
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 15 reps


Seated Leg Curl (Machine)
Set 1: 175 lb × 13 reps
Set 2: 175 lb × 13 reps
Set 3: 175 lb × 12 reps


Standing Calf Raise (Dumbbell)
Set 1: 20 lb × 18 reps
Set 2: 20 lb × 18 reps
Set 3: 20 lb × 18 reps


Bicep Curl (Dumbbell)
Preacher bench
Swap next session
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 14 reps

https://link.strong.app/xuiwhmgx 

Sunday Session 2

2) Pull / Upper - Week 21
Sunday, October 20, 2024 at 2:45 PM

Dip belt, versas, rings, chalk, weight belt


Chin Up
Set 1: +105 lb × 10 reps
Set 2: +105 lb × 6 reps
Set 3: +105 lb × 4 reps


Seated Row (Cable)
Set 1: 160 lb × 14 reps
Set 2: 160 lb × 13 reps
Set 3: 160 lb × 13 reps


Toes To Bar
Set 1: 23 reps
Set 2: 21 reps
Set 3: 18 reps


Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 35 lb × 22 reps
Set 2: 35 lb × 22 reps
Set 3: 35 lb × 22 reps

https://link.strong.app/kwbaynta 

Friday Neck Exercises

Neck Exercises
Friday, October 18, 2024 at 5:11 PM

Neck Extension (Harness)
Set 1: 55 lb × 26 reps
Set 2: 55 lb × 26 reps
Set 3: 55 lb × 26 reps


Neck Twist (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps
Set 3: +15 lb × 20 reps


Neck Lateral Flexion (Harness)
Set 1: +20 lb × 25 reps
Set 2: +20 lb × 25 reps
Set 3: +20 lb × 25 reps

https://link.strong.app/qfttknvb 

Friday Session 1

1) Press / Upper - Week 21
Friday, October 18, 2024 at 4:25 PM

Weight vest, versas, parallettes


Push Up
Set 1: +55 lb × 18 reps
Set 2: +55 lb × 15 reps
Set 3: +55 lb × 11 reps


Chest Dip
Set 1: +55 lb × 15 reps
Set 2: +55 lb × 13 reps
Set 3: +55 lb × 11 reps


Upright Row (Barbell)
Set 1: 95 lb × 14 reps
Set 2: 95 lb × 14 reps
Set 3: 95 lb × 14 reps


Hammer Curl (Cable)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps

https://link.strong.app/hhqhcpbu 

Wednesday Neck Exercises

Neck Exercises
Wednesday, October 16, 2024 at 8:58 PM

Neck Extension (Harness)
1 55 lb × 25 reps
2 55 lb × 25 reps
3 55 lb × 25 reps


Neck Twist (Harness)
1 +10 lb × 29 reps
2 +10 lb × 29 reps
3 +10 lb × 29 reps


Neck Lateral Flexion (Harness)
1 +20 lb × 24 reps
2 +20 lb × 24 reps
3 +20 lb × 24 reps

https://link.strong.app/ixpleuxw 

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

https://link.strong.app/xglssest 

Sunday Neck Exercises

Neck Exercises
Sunday, October 13, 2024 at 8:48 PM

Neck Extension (Harness)
1 55 lb × 24 reps
2 55 lb × 24 reps
3 55 lb × 24 reps


Neck Twist (Harness)
1 +10 lb × 28 reps
2 +10 lb × 28 reps
3 +10 lb × 28 reps


Neck Lateral Flexion (Harness)
1 +20 lb × 22 reps
2 +20 lb × 22 reps
3 +20 lb × 22 reps

https://link.strong.app/nynuvyla 

Sunday Session 3

3) Lower - Week 20
Sunday, October 13, 2024 at 4:29 PM

Leg Extension (Machine)
1 160 lb × 12 reps
2 160 lb × 12 reps
3 160 lb × 12 reps


Seated Leg Curl (Machine)
1 160 lb × 16 reps
2 160 lb × 16 reps
3 160 lb × 15 reps


Standing Calf Raise (Dumbbell)
1 20 lb × 17 reps
2 20 lb × 17 reps
3 20 lb × 17 reps


Bicep Curl (Dumbbell)
Preacher bench
1 30 lb × 14 reps
2 30 lb × 14 reps
3 30 lb × 12 reps

https://link.strong.app/nactopfg 

Thursday Session 2

2) Pull / Upper - Week 20
Thursday, October 10, 2024 at 6:11 PM

Dip belt, versas, rings, chalk, weight belt


Chin Up
1 +100 lb × 10 reps
2 +100 lb × 6 reps
3 +100 lb × 4 reps


Seated Row (Cable)
1 150 lb × 14 reps
2 150 lb × 13 reps
3 150 lb × 13 reps


Toes To Bar
Skip, too close to dinner
1 0 reps
2 0 reps
3 0 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 35 lb × 20 reps
2 35 lb × 20 reps
3 35 lb × 20 reps

https://link.strong.app/gcfpurcx 

Tuesday Session 1

1) Press / Upper - Week 20
Tuesday, October 8, 2024 at 5:14 PM

Weight vest, versas, parallettes


Push Up
1 +50 lb × 18 reps
2 +50 lb × 15 reps
3 +50 lb × 11 reps


Chest Dip
1 +50 lb × 15 reps
2 +50 lb × 13 reps
3 +50 lb × 11 reps


Upright Row (Barbell)
1 95 lb × 13 reps
2 95 lb × 13 reps
3 95 lb × 13 reps


Hammer Curl (Cable)
1 50 lb × 14 reps
2 50 lb × 14 reps
3 50 lb × 14 reps

https://link.strong.app/eatonrfu 

Session 4 Sunday Night

4) Upper - Week 19
Sunday, October 6, 2024 at 8:35 PM

Equipment needed: versa grips, wrist roller


Lat Pulldown (Cable)
Paused at the top
1 160 lb × 11 reps
2 160 lb × 11 reps
3 160 lb × 11 reps


Chest Press (Machine)
Using apartment gym machine. Top at 4, full recline, seat at 5
1 120 lb × 15 reps
2 120 lb × 14 reps
3 120 lb × 14 reps


Flat Leg Raise
Decline bench
1 17 reps
2 16 reps
3 15 reps


Wrist Roller
Using cable machine
1 35 lb × 20 reps
2 35 lb × 20 reps
3 35 lb × 20 reps

https://link.strong.app/zboxevyb 

Neck Exercises
Saturday, October 5, 2024 at 6:53 PM

Neck Extension (Harness)
1 50 lb × 25 reps
2 50 lb × 25 reps
3 50 lb × 25 reps


Neck Twist (Harness)
1 +10 lb × 27 reps
2 +10 lb × 27 reps
3 +10 lb × 27 reps


Neck Lateral Flexion (Harness)
1 +20 lb × 20 reps
2 +20 lb × 20 reps
3 +20 lb × 20 reps

https://link.strong.app/ennarsln 

Neck Exercises
Friday, October 4, 2024 at 3:09 PM

Neck Extension (Harness)
1 45 lb × 27 reps
2 45 lb × 27 reps
3 45 lb × 27 reps


Neck Twist (Harness)
1 +10 lb × 26 reps
2 +10 lb × 26 reps
3 +10 lb × 26 reps


Neck Lateral Flexion (Harness)
1 +15 lb × 25 reps
2 +15 lb × 25 reps
3 +15 lb × 25 reps

https://link.strong.app/glsrufhk 

3) Lower - Week 19
Friday, October 4, 2024 at 2:33 PM

Leg Extension (Machine)
1 155 lb × 12 reps
2 155 lb × 12 reps
3 155 lb × 12 reps


Seated Leg Curl (Machine)
1 155 lb × 16 reps
2 155 lb × 15 reps
3 155 lb × 14 reps


Standing Calf Raise (Dumbbell)
1 20 lb × 16 reps
2 20 lb × 16 reps
3 20 lb × 16 reps


Bicep Curl (Dumbbell)
1 30 lb × 13 reps
2 30 lb × 13 reps
3 30 lb × 11 reps

https://link.strong.app/nasiwwoj 

Neck Exercises
Wednesday, October 2, 2024 at 5:47 PM

Neck Extension (Harness)
1 45 lb × 26 reps
2 45 lb × 26 reps
3 45 lb × 26 reps


Neck Twist (Harness)
1 +10 lb × 27 reps
2 +10 lb × 26 reps
3 +10 lb × 26 reps


Neck Lateral Flexion (Harness)
1 +15 lb × 23 reps
2 +15 lb × 23 reps
3 +15 lb × 23 reps

https://link.strong.app/ruspqzec 

2) Pull / Upper - Week 19
Wednesday, October 2, 2024 at 4:23 PM

Chin Up
1 +95 lb × 9 reps
2 +95 lb × 6 reps
3 +95 lb × 5 reps


Seated Row (Cable)
1 145 lb × 14 reps
2 145 lb × 13 reps
3 145 lb × 13 reps


Toes To Bar
1 22 reps
2 21 reps
3 17 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 30 lb × 22 reps
2 30 lb × 22 reps
3 30 lb × 22 reps

https://link.strong.app/aafummhu 

1) Press / Upper - Week 19
Wednesday, October 2, 2024 at 4:20 PM

Push Up
1 +50 lb × 17 reps
2 +50 lb × 14 reps
3 +50 lb × 11 reps


Chest Dip
1 +50 lb × 13 reps
2 +50 lb × 12 reps
3 +50 lb × 12 reps


Upright Row (Barbell)
1 95 lb × 12 reps
2 95 lb × 12 reps
3 95 lb × 12 reps


Hammer Curl (Cable)
1 50 lb × 13 reps
2 50 lb × 13 reps
3 50 lb × 13 reps

https://link.strong.app/fxmfshfo