Friday Session

Morning Workout
Friday, January 31, 2025 at 9:30 AM

Bench Press - Close Grip (Barbell)
Set 1: 225 lb × 9 reps @ 10 RPE
Set 2: 215 lb × 8 reps
Set 3: 215 lb × 7 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps


Cable Crunch
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 12 reps


Nordic Curl
Using Nord Stick
Using hand assist, able to perform unassisted
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps


Iso-Lateral Cable Row
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps

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