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