Friday Session

Afternoon Workout
Friday, February 28, 2025 at 4:28 PM

Hanging Knee Raise (Weighted)
Set 1: 20 reps
Set 2: 19 reps
Set 3: 20 reps


Chest Dip
Set 1: +60 lb × 17 reps
Set 2: +60 lb × 15 reps
Set 3: +60 lb × 13 reps


Nordic Extension
Set 1: 60 lb × 8 reps
Set 2: 60 lb × 8 reps
Set 3: 60 lb × 8 reps

https://link.strong.app/ypiokkmj 

Thursday Session

Afternoon Workout
Thursday, February 27, 2025 at 4:53 PM

Iso-Lateral Cable Row
Set 1: 80 lb × 12 reps
Set 2: 80 lb × 12 reps
Set 3: 80 lb × 12 reps


Neck Extension (Harness)
Set 1: 85 lb × 26 reps
Set 2: 85 lb × 26 reps
Set 3: 85 lb × 25 reps


Standing Wrist Curl
Set 1: 50 lb × 25 reps
Set 2: 50 lb × 25 reps
Set 3: 50 lb × 25 reps

https://link.strong.app/noqfufuf 

Tuesday Session

Evening Workout
Tuesday, February 25, 2025 at 6:35 PM

Push Up
Set 1: +50 lb × 16 reps
Set 2: +50 lb × 15 reps
Set 3: +50 lb × 14 reps


Neck Extension (Harness)
Set 1: 85 lb × 25 reps
Set 2: 85 lb × 25 reps
Set 3: 85 lb × 25 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 80 lb × 14 reps
Set 2: 80 lb × 14 reps
Set 3: 80 lb × 14 reps


Hanging Leg Raise
Set 1: 21 reps
Set 2: 19 reps
Set 3: 17 reps

https://link.strong.app/jelicxfh 

Tuesday Session

Midday Workout
Tuesday, February 18, 2025 at 12:16 PM

Hanging Knee Raise (Weighted)
Set 1: 19 reps
Set 2: 19 reps
Set 3: 18 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 80 lb × 13 reps
Set 2: 80 lb × 13 reps
Set 3: 80 lb × 13 reps


Iso-Lateral Cable Row
Set 1: 75 lb × 14 reps
Set 2: 75 lb × 13 reps
Set 3: 75 lb × 13 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 75 lb × 15 reps
Set 2: 75 lb × 14 reps
Set 3: 75 lb × 13 reps


Neck Extension (Harness)
Set 1: 80 lb × 30 reps
Set 2: 80 lb × 30 reps
Set 3: 80 lb × 30 reps


Hammer Curl (Dumbbell)
With rope
Set 1: 35 lb × 13 reps
Set 2: 35 lb × 12 reps
Set 3: 35 lb × 12 reps

https://link.strong.app/vayahjzl 

Friday Session

Morning Workout
Friday, February 14, 2025 at 11:40 AM

Nordic Extension
Set 1: 0 lb × 13 reps
Set 2: 0 lb × 13 reps
Set 3: 0 lb × 13 reps


Iso-Lateral Cable Row
Set 1: 70 lb × 15 reps
Set 2: 70 lb × 15 reps
Set 3: 70 lb × 14 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 70 lb × 15 reps
Set 2: 70 lb × 15 reps
Set 3: 70 lb × 14 reps


Standing Wrist Curl
Convenient but too heavy. Stick to 20-30 rep range
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 75 lb × 14 reps
Set 2: 75 lb × 14 reps
Set 3: 75 lb × 14 reps


Upright Row (Cable)
Set 1: 75 lb × 14 reps
Set 2: 75 lb × 14 reps
Set 3: 75 lb × 14 reps


Hanging Knee Raise (Weighted)
Set 1: 18 reps
Set 2: 18 reps
Set 3: 17 reps


Neck Extension (Harness)
Set 1: 80 lb × 29 reps
Set 2: 80 lb × 27 reps
Set 3: 80 lb × 27 reps


Chest Dip
Set 1: +60 lb × 16 reps
Set 2: +60 lb × 14 reps
Set 3: +60 lb × 13 reps

https://link.strong.app/yuqosbqc 

Saturday Session

Morning Workout
Saturday, February 8, 2025 at 10:13 AM

Chin Up
Set 1: +65 lb × 12 reps
Set 2: +65 lb × 10 reps
Set 3: +65 lb × 8 reps


Bicep Curl (Barbell)
Set 1: 65 lb × 11 reps
Set 2: 65 lb × 10 reps
Set 3: 65 lb × 10 reps


Leg Raise (Parallettes)
Set 1: 16 reps
Set 2: 16 reps
Set 3: 16 reps


Chest Dip
Set 1: +60 lb × 15 reps
Set 2: +60 lb × 13 reps
Set 3: +60 lb × 12 reps


Neck Extension (Harness)
Set 1: 80 lb × 28 reps
Set 2: 80 lb × 26 reps
Set 3: 80 lb × 26 reps


Nordic Curl
With concentric hand assistance - can perform without
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps


Nordic Extension
Set 1: 0 lb × 12 reps
Set 2: 0 lb × 12 reps
Set 3: 0 lb × 12 reps

https://link.strong.app/xegsxakj 

Wednesday Session

Midday Workout
Wednesday, February 5, 2025 at 12:30 PM

Iso-Lateral Cable Row
Set 1: 70 lb × 13 reps
Set 2: 70 lb × 13 reps
Set 3: 70 lb × 13 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 70 lb × 14 reps
Set 2: 70 lb × 14 reps
Set 3: 70 lb × 14 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 75 lb × 13 reps
Set 2: 75 lb × 13 reps
Set 3: 75 lb × 13 reps


Hanging Leg Raise
Set 1: 20 reps
Set 2: 18 reps
Set 3: 17 reps


Standing Wrist Curl
Set 1: 50 lb × 24 reps
Set 2: 50 lb × 24 reps
Set 3: 50 lb × 24 reps


Neck Extension (Harness)
Meant to do 80 not 75
Set 1: 75 lb × 27 reps
Set 2: 75 lb × 30 reps
Set 3: 75 lb × 30 reps
Set 4: 50 lb × 50 reps

https://link.strong.app/hdugpzel 

Saturday Session

Morning Workout
Saturday, February 1, 2025 at 10:25 AM

Neck Extension (Harness)
Set 1: 80 lb × 25 reps
Set 2: 80 lb × 25 reps
Set 3: 80 lb × 25 reps


Neck Lateral Flexion (Harness)
Set 1: +35 lb × 25 reps

https://link.strong.app/tvgymtju