Wednesday Session

v3 SESSION 2 (2)
Wednesday, July 15, 2026 at 7:18 AM

Belt Squat
Wide stance, rest pause
Set 1: 220 lb × 20 reps
Set 2: 220 lb × 20 reps
Set 3: 220 lb × 20 reps


Nordic Curl
Set 1: +0 lb × 10 reps
Set 2: +0 lb × 10 reps
Set 3: +0 lb × 10 reps


Romanian Deadlift (Barbell)
Set 1: 135 lb × 10 reps
Set 2: 135 lb × 10 reps
Set 3: 135 lb × 10 reps


Tibialis Curl
Set 1: 50 lb × 20 reps
Set 2: 50 lb × 20 reps
Set 3: 50 lb × 20 reps


Decline Crunch
Set 1: +15 lb × 12 reps
Set 2: +15 lb × 12 reps
Set 3: +15 lb × 10 reps

https://link.strong.app/nykvvooo 

Monday Session

v3 SESSION 1 (2)
Monday, July 13, 2026 at 2:40 PM

Chest-Supported Row (Machine)
Set 1: 145 lb × 15 reps
Set 2: 145 lb × 15 reps
Set 3: 145 lb × 13 reps


Bench Press (Smith Machine)
Set 1: 210 lb × 15 reps
Set 2: 210 lb × 15 reps
Set 3: 210 lb × 11 reps


Swiss Bar Curl
Set 1: 60 lb × 13 reps
Set 2: 60 lb × 13 reps
Set 3: 60 lb × 13 reps


Single Arm Cable Wrist Curl
Set 1: 23 lb × 15 reps
Set 2: 23 lb × 15 reps
Set 3: 23 lb × 15 reps


Neck Extension (Harness)
Set 1: 68 lb × 20 reps
Set 2: 68 lb × 20 reps
Set 3: 68 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +30 lb × 16 reps
Set 2: +30 lb × 15 reps

https://link.strong.app/pakztgen 

Friday Session

v3 SESSION 4 (1)
Friday, July 10, 2026 at 1:42 PM

Chin Up
Set 1: +0 lb × 10 reps
Set 2: +0 lb × 10 reps
Set 3: +0 lb × 10 reps


Lat Pulldown - Underhand (Cable)
Set 1: 150 lb × 15 reps
Set 2: 150 lb × 15 reps
Set 3: 150 lb × 12 reps


Reverse Fly (Dumbbell)
Set 1: 10 lb × 15 reps
Set 2: 10 lb × 15 reps
Set 3: 10 lb × 15 reps


Cable Crunch
Set 1: 120 lb × 15 reps
Set 2: 120 lb × 15 reps
Set 3: 120 lb × 13 reps


Neck Extension (Harness)
Set 1: 65 lb × 21 reps
Set 2: 65 lb × 21 reps
Set 3: 65 lb × 21 reps

https://link.strong.app/kmwcdnvr 

Wednesday Session

v3 SESSION 3 (1)
Wednesday, July 8, 2026 at 3:05 PM

Incline Bench Press (Dumbbell)
Set 1: 65 lb × 15 reps
Set 2: 65 lb × 15 reps
Set 3: 65 lb × 14 reps


Lateral Raise (Dumbbell)
Single arm, focus on keeping the shoulder depressed
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps


Chest Dip
Too much shoulder fatigue esp. right. Try again next week or move/swap
Set 1: +0 lb × 0 reps
Set 2: +0 lb × 0 reps
Set 3: +0 lb × 0 reps


Standing Wrist Curl
Fingertip curl behind the back
Set 1: 45 lb × 17 reps
Set 2: 55 lb × 15 reps
Set 3: 60 lb × 15 reps


Neck Rotation (Harness)
Set 1: +22.5 lb × 20 reps
Set 2: +22.5 lb × 15 reps


Neck Lateral Flexion (Harness)
Set 1: +22.5 lb × 15 reps
Set 2: +22.5 lb × 15 reps

https://link.strong.app/fdkrvrio 

Tuesday Session

v3 SESSION 2 (1)
Tuesday, July 7, 2026 at 2:42 PM

Belt Squat
Wide stance, rest pause
Set 1: 216 lb × 20 reps
Set 2: 216 lb × 20 reps
Set 3: 216 lb × 20 reps


Belt Squat Romanian Deadlift
Focus: depressed right scapula
Set 1: 100 lb × 10 reps
Set 2: 100 lb × 10 reps
Set 3: 100 lb × 10 reps


Lying Leg Curl (Machine)
Set 1: 60 lb × 10 reps
Set 2: 60 lb × 10 reps
Set 3: 60 lb × 10 reps


Tibialis Curl
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps
Set 3: 45 lb × 20 reps


Decline Crunch
Set 1: +12 lb × 12 reps
Set 2: +12 lb × 12 reps
Set 3: +12 lb × 12 reps

https://link.strong.app/conckxij 

Monday Session

v3 SESSION 1 (1)
Monday, July 6, 2026 at 3:52 PM

Chest-Supported Row (Machine)
Set 1: 140 lb × 15 reps
Set 2: 140 lb × 15 reps
Set 3: 140 lb × 15 reps


Bench Press (Smith Machine)
Set 1: 205 lb × 15 reps
Set 2: 205 lb × 15 reps
Set 3: 205 lb × 12 reps


Swiss Bar Curl
Set 1: 55 lb × 12 reps
Set 2: 55 lb × 12 reps
Set 3: 55 lb × 12 reps


Single Arm Cable Wrist Curl
Set 1: 20 lb × 15 reps
Set 2: 20 lb × 15 reps
Set 3: 20 lb × 15 reps


Neck Extension (Harness)
Set 1: 65 lb × 20 reps
Set 2: 65 lb × 20 reps
Set 3: 65 lb × 16 reps


Neck Forward Flexion (Harness)
Set 1: +30 lb × 15 reps
Set 2: +30 lb × 13 reps

https://link.strong.app/bqrighrn 

Thursday Session

v2 SESSION 1 (6/Deload)
Thursday, July 2, 2026 at 3:57 PM

Chest-Supported Row (Machine)
Set 1: 140 lb × 15 reps
Set 2: 140 lb × 14 reps
Set 3: 140 lb × 13 reps


Bench Press (Smith Machine)
Set 1: 200 lb × 15 reps
Set 2: 200 lb × 15 reps
Set 3: 200 lb × 13 reps


Upright Row (Smith)
Set 1: 70 lb × 0 reps
Set 2: 70 lb × 0 reps
Set 3: 70 lb × 0 reps


Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 140 lb × 0 reps
Set 2: 140 lb × 0 reps


Neck Extension (Harness)
Set 1: 63 lb × 20 reps
Set 2: 63 lb × 20 reps
Set 3: 63 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +30 lb × 15 reps
Set 2: +30 lb × 0 reps

https://link.strong.app/izhbjyio 

Tuesday Session

v2 SESSION 4 (5)
Tuesday, June 30, 2026 at 3:03 PM

Bicep Curl (Cable)
With arm blaster
Set 1: 60 lb × 12 reps
Set 2: 60 lb × 12 reps
Set 3: 60 lb × 12 reps


Skullcrusher (Barbell)
Neutral bar, close grip
Set 1: 75 lb × 13 reps
Set 2: 75 lb × 13 reps
Set 3: 75 lb × 12 reps


Face Pull (Cable)
With rope attachment
Swap next session
Set 1: 55 lb × 15 reps
Set 2: 55 lb × 16 reps
Set 3: 55 lb × 13 reps


Cable Crunch
Set 1: 115 lb × 15 reps
Set 2: 115 lb × 15 reps
Set 3: 115 lb × 15 reps


Back Extension
Set 1: +0 lb × 19 reps
Set 2: +0 lb × 19 reps
Set 3: +0 lb × 19 reps


Neck Extension (Harness)
Set 1: 60 lb × 20 reps
Set 2: 60 lb × 20 reps
Set 3: 60 lb × 18 reps

https://link.strong.app/udpjmvee 

Monday Session

v2 SESSION 3 (5)
Monday, June 29, 2026 at 2:56 PM

Incline Bench Press (Dumbbell)
~30⁰ incline
Set 1: 65 lb × 14 reps
Set 2: 65 lb × 13 reps
Set 3: 65 lb × 13 reps


Lat Pulldown - Underhand (Cable)
Focus on keeping shoulders down (esp right)
Set 1: 150 lb × 15 reps
Set 2: 150 lb × 13 reps
Set 3: 150 lb × 12 reps


Chest-Supported Row (Machine)
Supinated grip
Set 1: 110 lb × 15 reps
Set 2: 110 lb × 15 reps


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


Neck Lateral Flexion (Harness)
Set 1: +20 lb × 15 reps
Set 2: +20 lb × 15 reps

https://link.strong.app/nftdbepy 

Friday Session

v2 SESSION 2 (5)
Friday, June 26, 2026 at 3:07 PM

Belt Squat
Wide stance, rest pause 20 total
Set 1: 210 lb × 20 reps
Set 2: 210 lb × 20 reps
Set 3: 210 lb × 20 reps


Tibialis Curl
Set 1: 43 lb × 20 reps
Set 2: 43 lb × 20 reps
Set 3: 43 lb × 18 reps


Nordic Curl
Holding weight on butt to load hamstrings without additional lower back loading
Set 1: +5 lb × 8 reps
Set 2: +5 lb × 8 reps
Set 3: +5 lb × 7 reps


Decline Crunch
Set 1: +10 lb × 12 reps
Set 2: +10 lb × 12 reps
Set 3: +10 lb × 12 reps

https://link.strong.app/bcsnbidq 

Thursday Session

v2 SESSION 1 (5)
Thursday, June 25, 2026 at 4:04 PM

Chest-Supported Row (Machine)
Set 1: 140 lb × 14 reps
Set 2: 140 lb × 14 reps
Set 3: 140 lb × 13 reps


Bench Press (Smith Machine)
Set 1: 195 lb × 15 reps
Set 2: 195 lb × 15 reps
Set 3: 195 lb × 14 reps


Upright Row (Smith)
Set 1: 65 lb × 15 reps
Set 2: 65 lb × 15 reps
Set 3: 65 lb × 15 reps


Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 135 lb × 15 reps
Set 2: 135 lb × 15 reps


Neck Extension (Harness)
Set 1: 60 lb × 17 reps
Set 2: 60 lb × 20 reps
Set 3: 60 lb × 14 reps


Neck Forward Flexion (Harness)
Set 1: +30 lb × 0 reps
Set 2: +30 lb × 0 reps

https://link.strong.app/ehoibxaw 

Tuesday Session

v2 SESSION 4 (4)
Tuesday, June 23, 2026 at 2:57 PM

Bicep Curl (Cable)
With arm blaster
Set 1: 55 lb × 15 reps
Set 2: 55 lb × 15 reps
Set 3: 55 lb × 13 reps


Skullcrusher (Barbell)
Neutral bar, close grip
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 10 reps


Face Pull (Cable)
With rope attachment
Set 1: 55 lb × 15 reps
Set 2: 55 lb × 15 reps
Set 3: 55 lb × 13 reps


Cable Crunch
Short on time today
Set 1: 115 lb × 0 reps
Set 2: 115 lb × 0 reps
Set 3: 115 lb × 0 reps


Back Extension
Set 1: +0 lb × 18 reps
Set 2: +0 lb × 18 reps
Set 3: +0 lb × 18 reps


Neck Extension (Harness)
Set 1: 55 lb × 0 reps
Set 2: 55 lb × 0 reps
Set 3: 55 lb × 0 reps

https://link.strong.app/zgbekqyo 

Monday Session

v2 SESSION 3 (4)
Monday, June 22, 2026 at 3:25 PM

Incline Bench Press (Dumbbell)
~30⁰ incline
Set 1: 65 lb × 13 reps
Set 2: 65 lb × 12 reps
Set 3: 65 lb × 11 reps


Lat Pulldown - Underhand (Cable)
Focus on keeping shoulders down (esp right)
Set 1: 150 lb × 14 reps
Set 2: 150 lb × 12 reps
Set 3: 150 lb × 12 reps


Chest-Supported Row (Machine)
Supinated grip
Set 1: 100 lb × 20 reps
Set 2: 100 lb × 20 reps


Neck Rotation (Harness)
Keeping it light
Set 1: +12.5 lb × 15 reps
Set 2: +12.5 lb × 15 reps


Neck Lateral Flexion (Harness)
Keeping it light
Set 1: +12.5 lb × 15 reps
Set 2: +12.5 lb × 15 reps

https://link.strong.app/wqcjtraq 

Thursday Session

v2 SESSION 2 (4)
Thursday, June 18, 2026 at 4:01 PM

Belt Squat
Wide stance, rest pause 20 total
Set 1: 206 lb × 20 reps
Set 2: 206 lb × 20 reps
Set 3: 206 lb × 20 reps


Tibialis Curl
Set 1: 40 lb × 20 reps
Set 2: 40 lb × 20 reps
Set 3: 40 lb × 20 reps


Nordic Curl
Set 1: +0 lb × 18 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 0 reps


Decline Crunch
Set 1: +8 lb × 12 reps
Set 2: +8 lb × 12 reps
Set 3: +8 lb × 12 reps

https://link.strong.app/erpzsbjc 

Wednesday Session

v2 SESSION 1 (4)
Wednesday, June 17, 2026 at 3:50 PM

Chest-Supported Row (Machine)
Set 1: 140 lb × 13 reps
Set 2: 140 lb × 13 reps
Set 3: 140 lb × 12 reps


Bench Press (Smith Machine)
Set 1: 195 lb × 15 reps
Set 2: 195 lb × 13 reps
Set 3: 195 lb × 12 reps


Lateral Raise (Cable)
Swap excercise next session
Set 1: 18 lb × 14 reps
Set 2: 18 lb × 14 reps
Set 3: 18 lb × 13 reps


Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 130 lb × 15 reps
Set 2: 130 lb × 15 reps


Neck Extension (Harness)
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps
Set 3: 55 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +25 lb × 18 reps
Set 2: +25 lb × 18 reps
Set 3: +25 lb × 0 reps

https://link.strong.app/sjbejzfw 

Monday Session

v2 SESSION 4 (3)
Monday, June 15, 2026 at 2:42 PM

Bicep Curl (Cable)
With arm blaster
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps


Skullcrusher (Barbell)
Neutral bar, close grip
Set 1: 70 lb × 15 reps
Set 2: 70 lb × 15 reps
Set 3: 70 lb × 13 reps


Face Pull (Cable)
With rope attachment
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps


Cable Crunch
Set 1: 110 lb × 18 reps
Set 2: 110 lb × 18 reps
Set 3: 110 lb × 15 reps


Back Extension
Set 1: +0 lb × 17 reps
Set 2: +0 lb × 17 reps
Set 3: +0 lb × 17 reps


Neck Extension (Harness)
Set 1: 50 lb × 21 reps
Set 2: 50 lb × 21 reps
Set 3: 50 lb × 21 reps

https://link.strong.app/icvtfyvo 

Saturday Session

v2 SESSION 3 (3)
Saturday, June 13, 2026 at 2:01 PM

Incline Bench Press (Dumbbell)
~30⁰ incline
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 14 reps
Set 3: 60 lb × 14 reps


Lat Pulldown - Underhand (Cable)
Set 1: 145 lb × 15 reps
Set 2: 145 lb × 15 reps
Set 3: 145 lb × 13 reps


Chest-Supported Row (Machine)
Supinated grip
Set 1: 100 lb × 19 reps
Set 2: 100 lb × 19 reps


Neck Rotation (Harness)
Keeping it light
Set 1: +10 lb × 15 reps
Set 2: +10 lb × 15 reps


Neck Lateral Flexion (Harness)
Keeping it light
Set 1: +10 lb × 15 reps
Set 2: +10 lb × 15 reps

https://link.strong.app/wzrzcfgu 

Friday Session

v2 SESSION 2 (3)
Friday, June 12, 2026 at 3:13 PM

Belt Squat
Wide stance, rest pause
Set 1: 200 lb × 10 reps
Set 2: 200 lb × 6 reps
Set 3: 200 lb × 6 reps
Set 4: 200 lb × 10 reps
Set 5: 200 lb × 6 reps
Set 6: 200 lb × 6 reps
Set 7: 200 lb × 10 reps
Set 8: 200 lb × 5 reps
Set 9: 200 lb × 5 reps


Tibialis Curl
Set 1: 40 lb × 20 reps
Set 2: 40 lb × 18 reps
Set 3: 40 lb × 16 reps


Nordic Curl
Set 1: +0 lb × 15 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 13 reps


Decline Crunch
Set 1: +5 lb × 12 reps
Set 2: +5 lb × 12 reps
Set 3: +5 lb × 12 reps

https://link.strong.app/zfbrnuuz 

Thursday Session

v2 SESSION 1 (3)
Thursday, June 11, 2026 at 3:59 PM

Chest-Supported Row (Machine)
Set 1: 135 lb × 15 reps
Set 2: 135 lb × 15 reps
Set 3: 135 lb × 8 reps


Bench Press (Smith Machine)
Set 1: 190 lb × 15 reps
Set 2: 190 lb × 15 reps
Set 3: 190 lb × 15 reps


Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 18 lb × 13 reps
Set 2: 18 lb × 13 reps
Set 3: 18 lb × 12 reps


Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 125 lb × 18 reps
Set 2: 125 lb × 17 reps


Neck Extension (Harness)
Set 1: 50 lb × 20 reps
Set 2: 50 lb × 20 reps
Set 3: 50 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +25 lb × 17 reps
Set 2: +25 lb × 17 reps
Set 3: +25 lb × 0 reps

https://link.strong.app/xsddrbrb 

Monday Session

v2 SESSION 4 (2)
Monday, June 8, 2026 at 3:45 PM

Bicep Curl (Cable)
With arm blaster
Set 1: 45 lb × 15 reps
Set 2: 45 lb × 15 reps
Set 3: 45 lb × 15 reps


Triceps Pushdown (Cable)
Replace with skull crusher type movement. Bothering right shoulder nerve issue
Set 1: 45 lb × 15 reps


Skullcrusher (Barbell)
Neutral bar, close grip
Set 1: 65 lb × 15 reps
Set 2: 65 lb × 15 reps


Face Pull (Cable)
With rope attachment
Set 1: 45 lb × 15 reps
Set 2: 45 lb × 15 reps
Set 3: 45 lb × 15 reps


Cable Crunch
Set 1: 105 lb × 20 reps
Set 2: 105 lb × 20 reps
Set 3: 105 lb × 20 reps


Back Extension
Set 1: +0 lb × 16 reps
Set 2: +0 lb × 16 reps
Set 3: +0 lb × 16 reps


Neck Extension (Harness)
Set 1: 45 lb × 21 reps
Set 2: 45 lb × 21 reps
Set 3: 45 lb × 19 reps

https://link.strong.app/ithvqcuc 

Saturday Session

v2 SESSION 3 (2)
Saturday, June 6, 2026 at 12:55 PM

Incline Bench Press (Dumbbell)
~30⁰ incline
Set 1: 60 lb × 14 reps
Set 2: 60 lb × 14 reps
Set 3: 60 lb × 13 reps


Lat Pulldown - Underhand (Cable)
Set 1: 145 lb × 14 reps
Set 2: 145 lb × 13 reps
Set 3: 145 lb × 11 reps


Chest-Supported Row (Machine)
Supinated grip
Set 1: 100 lb × 18 reps
Set 2: 100 lb × 18 reps


Neck Rotation (Harness)
Set 1: +22.5 lb × 18 reps
Set 2: +22.5 lb × 16 reps


Neck Lateral Flexion (Harness)
Set 1: +22.5 lb × 20 reps
Set 2: +22.5 lb × 20 reps

https://link.strong.app/xmmsweou 

Friday Session

v2 SESSION 2 (2)
Friday, June 5, 2026 at 4:01 PM

Belt Squat
Wide stance, rest pause
Set 1: 190 lb × 10 reps
Set 2: 190 lb × 6 reps
Set 3: 190 lb × 6 reps
Set 4: 190 lb × 10 reps
Set 5: 190 lb × 6 reps
Set 6: 190 lb × 6 reps
Set 7: 190 lb × 10 reps
Set 8: 190 lb × 6 reps
Set 9: 190 lb × 6 reps


Tibialis Curl
Set 1: 35 lb × 20 reps
Set 2: 35 lb × 20 reps
Set 3: 35 lb × 17 reps


Nordic Curl
Set 1: +0 lb × 14 reps
Set 2: +0 lb × 14 reps
Set 3: +0 lb × 12 reps


Decline Crunch
Set 1: +0 lb × 13 reps
Set 2: +0 lb × 13 reps
Set 3: +0 lb × 13 reps

https://link.strong.app/albpqyam 

Thursday Session

v2 SESSION 1 (2)
Thursday, June 4, 2026 at 3:14 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 130 lb × 15 reps
Set 2: 130 lb × 15 reps
Set 3: 130 lb × 15 reps


Bench Press (Smith Machine)
Set 1: 190 lb × 15 reps
Set 2: 190 lb × 14 reps
Set 3: 190 lb × 12 reps


Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 18 lb × 12 reps
Set 2: 18 lb × 12 reps
Set 3: 18 lb × 11 reps


Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 125 lb × 16 reps
Set 2: 125 lb × 15 reps


Neck Extension (Harness)
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps
Set 3: 45 lb × 17 reps


Neck Forward Flexion (Harness)
Ran out of time
Set 1: +25 lb × 16 reps
Set 2: +25 lb × 17 reps
Set 3: +25 lb × 0 reps

https://link.strong.app/arirapkx 

Wednesday Session

v2 SESSION 4 (1)
Wednesday, June 3, 2026 at 3:56 PM

Bicep Curl (Cable)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps


Cable Crunch
Set 1: 100 lb × 20 reps
Set 2: 100 lb × 20 reps
Set 3: 100 lb × 16 reps


Back Extension
Set 1: +0 lb × 15 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 15 reps


Face Pull (Cable)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps


Neck Extension (Harness)
Set 1: 40 lb × 22 reps
Set 2: 40 lb × 22 reps
Set 3: 40 lb × 22 reps

https://link.strong.app/gxwqwujr 

Saturday Session

v2 SESSION 3 (1)
Saturday, May 30, 2026 at 1:58 PM

Incline Bench Press (Dumbbell)
45⁰ incline
Set 1: 55 lb × 15 reps
Set 2: 55 lb × 15 reps
Set 3: 55 lb × 13 reps


Lat Pulldown - Underhand (Cable)
Set 1: 140 lb × 15 reps
Set 2: 140 lb × 15 reps
Set 3: 140 lb × 12 reps


Chest-Supported Row (Machine)
Supinated grip
Set 1: 100 lb × 17 reps
Set 2: 100 lb × 17 reps


Neck Rotation (Harness)
Set 1: +20 lb × 20 reps
Set 2: +20 lb × 20 reps


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

https://link.strong.app/fbsskzri 

Wednesday Session

v2 Session 2 (1)
Wednesday, May 27, 2026 at 3:57 PM

Belt Squat
Wide stance, rest pause
Set 1: 180 lb × 10 reps
Set 2: 180 lb × 6 reps
Set 3: 180 lb × 5 reps
Set 4: 180 lb × 10 reps
Set 5: 180 lb × 6 reps
Set 6: 180 lb × 6 reps
Set 7: 180 lb × 10 reps
Set 8: 180 lb × 6 reps
Set 9: 180 lb × 6 reps


Tibialis Curl
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 20 reps
Set 3: 30 lb × 20 reps


Nordic Curl
Set 1: +0 lb × 14 reps
Set 2: +0 lb × 13 reps
Set 3: +0 lb × 11 reps


Decline Crunch
Set 1: +0 lb × 12 reps
Set 2: +0 lb × 12 reps
Set 3: +0 lb × 10 reps

https://link.strong.app/kmbaxhvc 

Tuesday Session

v2 SESSION 1 (1)
Tuesday, May 26, 2026 at 3:51 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 125 lb × 15 reps
Set 2: 125 lb × 15 reps
Set 3: 125 lb × 15 reps


Bench Press (Smith Machine)
Set 1: 185 lb × 15 reps
Set 2: 185 lb × 15 reps
Set 3: 185 lb × 15 reps


Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 13 reps
Set 3: 15 lb × 12 reps


Floor Press (Barbell)
Neutral grip bar weighs 27 lbs - rounding to 25
Set 1: 115 lb × 20 reps
Set 2: 115 lb × 20 reps


Neck Extension (Harness)
Set 1: 40 lb × 20 reps
Set 2: 40 lb × 20 reps
Set 3: 40 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +25 lb × 16 reps
Set 2: +25 lb × 16 reps
Set 3: +25 lb × 16 reps

https://link.strong.app/fjesnpxu 

Saturday Session

Session 4 (6)
Saturday, May 23, 2026 at 1:21 PM

Controlled eccentric with pause


Bicep Curl (Barbell)
Didn't add weight by accident
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps


Skullcrusher (Barbell)
Set 1: 65 lb × 15 reps
Set 2: 65 lb × 15 reps
Set 3: 65 lb × 15 reps


Forearm Curl (Roller)
Set 1: 45 lb × 14 reps
Set 2: 45 lb × 14 reps


Reverse Forearm Curl (Roller)
Set 1: 37.5 lb × 15 reps
Set 2: 37.5 lb × 15 reps


Cable Crunch
Set 1: 95 lb × 20 reps
Set 2: 95 lb × 20 reps
Set 3: 95 lb × 20 reps


Shrug (Smith Machine)
Rest pause x2
Getting the weird right scapula feeling so I stopped
Set 1: 155 lb × 20 reps
Set 2: 155 lb × 0 reps
Set 3: 155 lb × 0 reps
Set 4: 155 lb × 0 reps
Set 5: 155 lb × 0 reps
Set 6: 155 lb × 0 reps

https://link.strong.app/gbdgcxnx 

Thursday Session

Session 3 (6)
Thursday, May 21, 2026 at 3:38 PM

Controlled eccentric with pause


Lat Pulldown - Underhand (Cable)
Set 1: 135 lb × 15 reps
Set 2: 135 lb × 15 reps
Set 3: 135 lb × 15 reps


Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 160 lb × 15 reps
Set 2: 160 lb × 15 reps
Set 3: 160 lb × 15 reps


High Row (Machine)
Wide grip
Set 1: 60 lb × 20 reps
Set 2: 60 lb × 20 reps


Incline Chest Fly (Dumbbell)
Set 1: 20 lb × 12 reps
Set 2: 20 lb × 12 reps


Neck Lateral Flexion (Harness)
Set 1: +17.5 lb × 20 reps
Set 2: +17.5 lb × 20 reps


Neck Rotation (Harness)
Set 1: +17.5 lb × 20 reps
Set 2: +17.5 lb × 20 reps

https://link.strong.app/tnwlamtv 

Wednesday Session

Session 2 (6)
Wednesday, May 20, 2026 at 4:02 PM

Belt Squat
Two sets with rest pause
Set 1: 180 lb × 12 reps
Set 2: 180 lb × 6 reps
Set 3: 180 lb × 6 reps
Set 4: 180 lb × 12 reps
Set 5: 180 lb × 6 reps
Set 6: 180 lb × 6 reps


Nordic Curl
Set 1: +0 lb × 13 reps
Set 2: +0 lb × 12 reps
Set 3: +0 lb × 11 reps


Copenhagen Raise
Set 1: +5 lb × 20 reps
Set 2: +5 lb × 20 reps


Side Lying Abduction
Set 1: 25 reps
Set 2: 25 reps


Reverse Crunch
Set 1: +50 lb × 12 reps
Set 2: +50 lb × 12 reps
Set 3: +50 lb × 12 reps

https://link.strong.app/zaxmymig 

Tuesday Session

SESSION 1 (6)
Tuesday, May 19, 2026 at 3:21 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 120 lb × 15 reps
Set 2: 120 lb × 15 reps
Set 3: 120 lb × 15 reps


High Row (Machine)
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps


Bench Press (Smith Machine)
Set 1: 180 lb × 15 reps
Set 2: 180 lb × 15 reps
Set 3: 180 lb × 12 reps


Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 15 lb × 14 reps
Set 2: 15 lb × 12 reps


Neck Extension (Harness)
Set 1: 35 lb × 20 reps
Set 2: 35 lb × 20 reps
Set 3: 35 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +25 lb × 15 reps
Set 2: +25 lb × 15 reps

https://link.strong.app/kxwolbmm 

Friday Session

Session 4 (5)
Friday, May 15, 2026 at 3:10 PM

Controlled eccentric with pause


Bicep Curl (Barbell)
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps


Skullcrusher (Barbell)
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps


Forearm Curl (Roller)
Set 1: 42.5 lb × 14 reps
Set 2: 42.5 lb × 14 reps


Reverse Forearm Curl (Roller)
Set 1: 35 lb × 15 reps
Set 2: 35 lb × 15 reps


Cable Crunch
Set 1: 90 lb × 20 reps
Set 2: 90 lb × 20 reps
Set 3: 90 lb × 20 reps


Shrug (Smith Machine)
Rest pause x2
Set 1: 145 lb × 20 reps
Set 2: 145 lb × 10 reps
Set 3: 145 lb × 10 reps
Set 4: 145 lb × 20 reps
Set 5: 145 lb × 10 reps
Set 6: 145 lb × 10 reps

https://link.strong.app/bvfkcuaf 

Thursday Session

Session 3 (5)
Thursday, May 14, 2026 at 3:39 PM

Controlled eccentric with pause


Lat Pulldown - Underhand (Cable)
Set 1: 130 lb × 15 reps
Set 2: 130 lb × 15 reps
Set 3: 130 lb × 15 reps


Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 15 reps


High Row (Machine)
Wide grip
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps


Scapular Push-up
Set 1: 21 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 20 reps
Set 5: 10 reps
Set 6: 9 reps


Neck Lateral Flexion (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps


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

https://link.strong.app/zpzhcnyd 

Wednesday Session

Session 2 (5)
Wednesday, May 13, 2026 at 3:27 PM

Belt Squat
Two sets with rest pause
Set 1: 180 lb × 10 reps
Set 2: 180 lb × 5 reps
Set 3: 180 lb × 5 reps
Set 4: 180 lb × 10 reps
Set 5: 180 lb × 5 reps
Set 6: 180 lb × 5 reps


Nordic Curl
Set 1: +0 lb × 12 reps
Set 2: +0 lb × 11 reps
Set 3: +0 lb × 10 reps


Copenhagen Raise
Set 1: 20 reps
Set 2: 20 reps


Side Lying Abduction
Set 1: 24 reps
Set 2: 24 reps


Reverse Crunch
Set 1: +45 lb × 12 reps
Set 2: +45 lb × 12 reps
Set 3: +45 lb × 12 reps

https://link.strong.app/jdjxuort 

Monday Session

SESSION 1 (5)
Monday, May 11, 2026 at 2:26 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 115 lb × 15 reps
Set 2: 115 lb × 15 reps
Set 3: 115 lb × 15 reps


High Row (Machine)
Set 1: 53 lb × 20 reps
Set 2: 53 lb × 20 reps


Bench Press (Smith Machine)
Set 1: 175 lb × 15 reps
Set 2: 175 lb × 15 reps
Set 3: 175 lb × 15 reps


Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 13 lb × 16 reps
Set 2: 13 lb × 16 reps


Neck Extension (Harness)
Set 1: 33 lb × 20 reps
Set 2: 33 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +23 lb × 15 reps
Set 2: +23 lb × 15 reps

https://link.strong.app/aiovlngb 

Friday Session

Session 3 (4)
Friday, May 8, 2026 at 10:51 AM

Controlled eccentric with pause


Lat Pulldown - Underhand (Cable)
Set 1: 125 lb × 15 reps
Set 2: 125 lb × 15 reps
Set 3: 125 lb × 13 reps


Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 150 lb × 15 reps
Set 2: 150 lb × 15 reps
Set 3: 150 lb × 15 reps


High Row (Machine)
Wide grip
Set 1: 50 lb × 21 reps
Set 2: 50 lb × 21 reps


Scapular Push-up
Next session, two sets with rest pause x2
Set 1: 21 reps
Set 2: 21 reps
Set 3: 21 reps


Neck Rotation (Harness)
Set 1: +12.5 lb × 20 reps
Set 2: +12.2 lb × 20 reps


Neck Lateral Flexion (Harness)
Set 1: +12.5 lb × 20 reps
Set 2: +12.5 lb × 20 reps

https://link.strong.app/jdcngfbf 

Wednesday Session

Session 2 (4)
Wednesday, May 6, 2026 at 4:04 PM

Belt Squat
Two sets with rest pause
Set 1: 170 lb × 9 reps
Set 2: 170 lb × 6 reps
Set 3: 170 lb × 5 reps
Set 4: 170 lb × 8 reps
Set 5: 170 lb × 5 reps
Set 6: 170 lb × 5 reps


Nordic Curl
Set 1: +0 lb × 11 reps
Set 2: +0 lb × 10 reps
Set 3: +0 lb × 10 reps


Copenhagen Raise
Set 1: 20 reps
Set 2: 20 reps


Side Lying Abduction
Set 1: 23 reps
Set 2: 23 reps


Reverse Crunch
Set 1: +40 lb × 12 reps
Set 2: +40 lb × 12 reps
Set 3: +40 lb × 12 reps

https://link.strong.app/mwtbfwsw 

Tuesday Session

SESSION 1 (4)
Tuesday, May 5, 2026 at 4:15 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 110 lb × 15 reps
Set 2: 110 lb × 15 reps
Set 3: 110 lb × 15 reps


High Row (Machine)
Set 1: 50 lb × 20 reps
Set 2: 50 lb × 20 reps


Bench Press (Smith Machine)
Set 1: 170 lb × 15 reps
Set 2: 170 lb × 15 reps
Set 3: 170 lb × 14 reps


Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 13 lb × 15 reps
Set 2: 13 lb × 15 reps


Neck Extension (Harness)
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +20 lb × 20 reps
Set 2: +20 lb × 19 reps

https://link.strong.app/bxculobq 

Friday Session

Session 4 (3)
Friday, May 1, 2026 at 4:09 PM

Controlled eccentric with pause


Bicep Curl (Barbell)
Set 1: 55 lb × 16 reps
Set 2: 55 lb × 16 reps
Set 3: 55 lb × 16 reps


Skullcrusher (Barbell)
Set 1: 55 lb × 16 reps
Set 2: 55 lb × 16 reps
Set 3: 55 lb × 16 reps


Forearm Curl (Roller)
Set 1: 40 lb × 14 reps
Set 2: 40 lb × 14 reps


Reverse Forearm Curl (Roller)
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps


Cable Crunch
Set 1: 85 lb × 20 reps
Set 2: 85 lb × 19 reps
Set 3: 85 lb × 18 reps


Shrug (Smith Machine)
Rest pause x2
Set 1: 140 lb × 20 reps
Set 2: 140 lb × 11 reps
Set 3: 140 lb × 10 reps
Set 4: 140 lb × 20 reps
Set 5: 140 lb × 10 reps
Set 6: 140 lb × 10 reps

https://link.strong.app/vqyzlvcs 

Thursday Session

Session 3 (3)
Thursday, April 30, 2026 at 4:06 PM

Controlled eccentric with pause


Lat Pulldown - Underhand (Cable)
Set 1: 120 lb × 15 reps
Set 2: 120 lb × 15 reps
Set 3: 120 lb × 15 reps


Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 145 lb × 15 reps
Set 2: 145 lb × 15 reps
Set 3: 145 lb × 15 reps


Scapular Push-up
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps


High Row (Machine)
Wide grip
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps


Neck Rotation (Harness)
Set 1: +10 lb × 22 reps
Set 2: +10 lb × 22 reps


Neck Lateral Flexion (Harness)
Set 1: +10 lb × 22 reps
Set 2: +10 lb × 22 reps

https://link.strong.app/eqgqlroy 

Wednesday Session

Session 2 (3)
Wednesday, April 29, 2026 at 4:10 PM

Belt Squat
Two sets with rest pause
Set 1: 165 lb × 10 reps
Set 2: 165 lb × 6 reps
Set 3: 165 lb × 6 reps
Set 4: 165 lb × 10 reps
Set 5: 165 lb × 6 reps
Set 6: 165 lb × 6 reps


Nordic Curl
Set 1: +0 lb × 10 reps
Set 2: +0 lb × 10 reps
Set 3: +0 lb × 9 reps


Copenhagen Raise
Set 1: 20 reps
Set 2: 20 reps


Side Lying Abduction
Set 1: 21 reps
Set 2: 21 reps


Reverse Crunch
Set 1: +40 lb × 11 reps
Set 2: +40 lb × 11 reps
Set 3: +40 lb × 11 reps

https://link.strong.app/eqwhppvp 

Tuesday Session

SESSION 1 (3)
Tuesday, April 28, 2026 at 3:10 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 105 lb × 15 reps
Set 2: 105 lb × 15 reps
Set 3: 105 lb × 15 reps


High Row (Machine)
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps


Bench Press (Smith Machine)
Set 1: 165 lb × 15 reps
Set 2: 165 lb × 15 reps
Set 3: 165 lb × 15 reps


Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 10 lb × 17 reps
Set 2: 10 lb × 17 reps


Neck Extension (Harness)
Set 1: 25 lb × 20 reps
Set 2: 25 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps

https://link.strong.app/dxclvdie 

Friday Session

Session 4 (2)
Friday, April 24, 2026 at 2:54 PM

Controlled eccentric with pause


Bicep Curl (Barbell)
Set 1: 55 lb × 15 reps
Set 2: 55 lb × 15 reps
Set 3: 55 lb × 15 reps


Skullcrusher (Barbell)
Set 1: 55 lb × 15 reps
Set 2: 55 lb × 15 reps
Set 3: 55 lb × 15 reps


Forearm Curl (Roller)
Set 1: 37.5 lb × 14 reps
Set 2: 37.5 lb × 14 reps


Reverse Forearm Curl (Roller)
Set 1: 27.5 lb × 15 reps
Set 2: 27.5 lb × 15 reps


Cable Crunch
Set 1: 85 lb × 20 reps
Set 2: 85 lb × 18 reps
Set 3: 85 lb × 16 reps


Shrug (Smith Machine)
Rest pause x2
Set 1: 135 lb × 20 reps
Set 2: 135 lb × 11 reps
Set 3: 135 lb × 11 reps
Set 4: 135 lb × 20 reps
Set 5: 135 lb × 10 reps
Set 6: 135 lb × 10 reps

https://link.strong.app/rgutxbwa 

Thursday Session

Session 3 (2)
Thursday, April 23, 2026 at 3:17 PM

Controlled eccentric with pause


Lat Pulldown - Underhand (Cable)
Set 1: 115 lb × 15 reps
Set 2: 115 lb × 15 reps
Set 3: 115 lb × 15 reps


Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 140 lb × 15 reps
Set 2: 140 lb × 15 reps
Set 3: 140 lb × 15 reps


High Row (Machine)
Wide grip
Set 1: 40 lb × 21 reps
Set 2: 40 lb × 21 reps


Push Up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 16 reps
Set 3: +0 lb × 15 reps


Neck Rotation (Harness)
Set 1: +10 lb × 21 reps
Set 2: +10 lb × 21 reps


Neck Lateral Flexion (Harness)
Set 1: +10 lb × 21 reps
Set 2: +10 lb × 21 reps

https://link.strong.app/olxbbdru 

Tuesday Session

Session 2 (2)
Tuesday, April 21, 2026 at 3:56 PM

Belt Squat
Two sets with rest pause
Set 1: 160 lb × 10 reps
Set 2: 160 lb × 7 reps
Set 3: 160 lb × 6 reps
Set 4: 160 lb × 11 reps
Set 5: 160 lb × 6 reps
Set 6: 160 lb × 6 reps


Nordic Curl
Set 1: +0 lb × 10 reps
Set 2: +0 lb × 9 reps
Set 3: +0 lb × 8 reps


Copenhagen Raise
Combination of reps and isometric hold
Set 1: 20 reps
Set 2: 20 reps


Side Lying Abduction
Set 1: 20 reps
Set 2: 20 reps


Reverse Crunch
Trying with cable stack. See how the hip flexors are tomorrow
Set 1: +40 lb × 10 reps
Set 2: +40 lb × 10 reps
Set 3: +40 lb × 10 reps

https://link.strong.app/ekfdofjq 

Monday Session

SESSION 1 (2)
Monday, April 20, 2026 at 3:00 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 100 lb × 16 reps
Set 2: 100 lb × 16 reps
Set 3: 100 lb × 16 reps


High Row (Machine)
Set 1: 40 lb × 21 reps
Set 2: 40 lb × 21 reps


Bench Press (Smith Machine)
Set 1: 160 lb × 15 reps
Set 2: 160 lb × 15 reps
Set 3: 160 lb × 15 reps


Lateral Raise (Cable)
Set 1: 10 lb × 16 reps
Set 2: 10 lb × 16 reps


Neck Extension (Harness)
Set 1: 23 lb × 20 reps
Set 2: 23 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +13 lb × 20 reps
Set 2: +13 lb × 20 reps

https://link.strong.app/iqqhkilu 

Friday Session

Session 4
Friday, April 17, 2026 at 3:54 PM

Controlled eccentric with pause


Bicep Curl (Barbell)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps


Skullcrusher (Barbell)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps


Forearm Curl (Roller)
14 is the max number
Set 1: 35 lb × 14 reps
Set 2: 35 lb × 14 reps


Reverse Forearm Curl (Roller)
Set 1: 25 lb × 15 reps
Set 2: 25 lb × 15 reps


Cable Crunch
Set 1: 60 lb × 20 reps
Set 2: 80 lb × 20 reps
Set 3: 80 lb × 20 reps


Shrug (Smith Machine)
Rest pause x2
Set 1: 135 lb × 20 reps
Set 2: 135 lb × 10 reps
Set 3: 135 lb × 10 reps
Set 4: 135 lb × 20 reps
Set 5: 135 lb × 5 reps
Set 6: 135 lb × 5 reps

https://link.strong.app/liwbklzc 

Thursday Session

Session 3
Thursday, April 16, 2026 at 4:04 PM

Controlled eccentric with pause


Lat Pulldown - Underhand (Cable)
Set 1: 110 lb × 15 reps
Set 2: 110 lb × 15 reps
Set 3: 110 lb × 13 reps


Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 135 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 15 reps


High Row (Machine)
Wide grip
Set 1: 40 lb × 20 reps
Set 2: 40 lb × 17 reps


Push Up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 12 reps


Neck Rotation (Harness)
Set 1: +10 lb × 20 reps
Set 2: +10 lb × 20 reps


Neck Lateral Flexion (Harness)
Set 1: +10 lb × 20 reps
Set 2: +10 lb × 20 reps

Tuesday Session

Session 2
Tuesday, April 14, 2026 at 3:53 PM

Belt Squat
Two sets with rest pause
Set 1: 160 lb × 10 reps
Set 2: 160 lb × 6 reps
Set 3: 160 lb × 5 reps
Set 4: 160 lb × 10 reps
Set 5: 160 lb × 5 reps
Set 6: 160 lb × 5 reps


Nordic Curl
Set 1: +0 lb × 9 reps
Set 2: +0 lb × 8 reps
Set 3: +0 lb × 7 reps


Copenhagen Raise
Combination of reps and isometric hold
Set 1: 20 reps
Set 2: 20 reps


Side Lying Abduction
Set 1: 20 reps
Set 2: 20 reps


Hanging Knee Raise (Weighted)
Set 1: +20 lb × 15 reps
Set 2: +20 lb × 15 reps
Set 3: +20 lb × 13 reps

https://link.strong.app/lgplrnpo 

Monday Session

SESSION 1
Monday, April 13, 2026 at 3:33 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 100 lb × 15 reps
Set 2: 100 lb × 15 reps
Set 3: 100 lb × 12 reps


Chest-Supported Row (Machine)
High Row
Set 1: 50 lb × 20 reps
Set 2: 40 lb × 20 reps


Bench Press (Smith Machine)
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 11 reps


Lateral Raise (Cable)
Set 1: 10 lb × 15 reps
Set 2: 10 lb × 15 reps


Neck Extension (Harness)
Set 1: 20 lb × 20 reps
Set 2: 20 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +20 lb × 17 reps
Set 2: +10 lb × 20 reps

https://link.strong.app/nexyqehm 

Friday Session A

SESSION A [WEEK 3]
Friday, April 3, 2026 at 3:47 PM

Warm up
Bench Thoracic Ext: 10 reps
Active Cat-Cow: 10 reps
Band Pull-Aparts: 20 reps w/pronated grip
Neck ISO Primer: 10s/side (30% effort)

Session
Smith Bench: 2 x 8, 1 x 20 w/slow eccentric
Serratus Wall Slides: 3 x 20
Weighted Chins: 3 x 6–8
Face Pulls: 3 x 20 w/hold
70% Neck ISOs: 3 x 30s/side


Bench Press (Smith Machine)
Slow eccentric
Set 1: 235 lb × 8 reps
Set 2: 235 lb × 8 reps
Set 3: 150 lb × 20 reps


Serratus Wall Slide
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps


Chin Up
Set 1: +100 lb × 7 reps
Set 2: +100 lb × 6 reps
Set 3: +100 lb × 6 reps


Face Pull (Cable)
w/green rope
paused
Set 1: 30 lb × 17 reps
Set 2: 30 lb × 17 reps
Set 3: 30 lb × 17 reps


General Duration Isometric
Neck Isometric Hold @70%
30s per direction
Set 1: 0:30
Set 2: 0:30
Set 3: 0:30

https://link.strong.app/xglokkrf 

Thursday Session D

SESSION D [WEEK 2]
Thursday, April 2, 2026 at 9:18 PM

THE WARMUP (5 MINS)
Bench Thoracic Ext: 10 reps
Active Cat-Cow: 10 reps
Band Pull-Aparts: 20 reps w/pronated grip
Neck ISO Primer: 10s/side (30% effort)

SESSION:
Landmine Z-Press: 4 x (6+6) rest-pause
Scap Push-Ups: 3 x 20
Wall-Reflex Holds: 2 x Failure
Dead Hangs: 3 Sets x 45-60s
Neck CARs: 5 slow circles/side


Z Press
Barbell w/landmine, unilateral
6+6
Weight = barbell + plate

Go with 2.5 lb increments
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps
Set 4: 75 lb × 12 reps


Push Up
Scapular push-up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps
Set 3: +0 lb × 20 reps


General Duration Isometric
Wall reflex hold
Set 1: 0:35
Set 2: 0:35


General Duration Isometric
Straight arm hang
Set 1: 0:50
Set 2: 0:50
Set 3: 0:50


Notes Only
Neck CAR
Set 1: 0 lb × 5 reps

https://link.strong.app/xxkrkwox 

Wednesday Session C

SESSION C [WEEK 2]
Wednesday, April 1, 2026 at 3:21 PM

Incline Y-Raises: 2 x 30 Reps (Light! 5–10 lbs)
Seated Cable Row: 2 x 8, 1 x 20
Close-Grip Smith Bench: 2 x 8, 1 x 20
Face Pulls: 3 x 20 w/hold
70% Neck ISOs: 3 x 30s/side


Reverse Fly (Dumbbell)
Y-Raise on incline bench
Set 1: 5 lb × 30 reps
Set 2: 5 lb × 30 reps


Seated Row (Cable)
Heavy
Set 1: 170 lb × 8 reps
Set 2: 170 lb × 8 reps
Set 3: 90 lb × 20 reps


Close Grip Bench Press (Smith Machine)
Controlled eccentric w/pause
Set 1: 215 lb × 8 reps
Set 2: 215 lb × 8 reps
Set 3: 145 lb × 20 reps


Face Pull (Cable)
Paused
Set 1: 30 lb × 16 reps
Set 2: 30 lb × 16 reps
Set 3: 30 lb × 16 reps


General Duration Isometric
Neck Isometric: all sides
Set 1: 0:30
Set 2: 0:30
Set 3: 0:30

https://link.strong.app/mlzpsbnw 

Tuesday Session B

SESSION B [WEEK 2]
Tuesday, March 31, 2026 at 3:23 PM

Belt Squat: 3 x 12
Nordic Curls: 3 x 8
RFESS (Split Squat): 2 x 10/side
Hanging Knee Raise: 3 x 12 (Strict)

Not tracked:
Bench Thoracic Ext: 3 x 10


Belt Squat
Set 1: 190 lb × 12 reps
Set 2: 190 lb × 12 reps
Set 3: 190 lb × 12 reps


Rear Foot Elevated Split Squat
Set 1: +70 lb × 10 reps
Set 2: +70 lb × 10 reps


Nordic Curl
Set 1: +0 lb × 8 reps
Set 2: +0 lb × 7 reps
Set 3: +0 lb × 7 reps


Hanging Knee Raise (Weighted)
Set 1: +25 lb × 12 reps
Set 2: +25 lb × 12 reps
Set 3: +25 lb × 12 reps

https://link.strong.app/xqahgiun 

Sunday Session A

SESSION A [WEEK 2]
Sunday, March 29, 2026 at 11:30 AM

Warm up
Bench Thoracic Ext: 10 reps
Active Cat-Cow: 10 reps
Band Pull-Aparts: 20 reps w/pronated grip
Neck ISO Primer: 10s/side (30% effort)

Session
Smith Bench: 2 x 8, 1 x 20 w/slow eccentric
Serratus Wall Slides: 3 x 20
Weighted Chins: 3 x 6–8
Face Pulls: 3 x 20 w/hold
70% Neck ISOs: 3 x 30s/side


Bench Press (Smith Machine)
Set 1: 230 lb × 8 reps
Set 2: 230 lb × 8 reps
Set 3: 135 lb × 20 reps


Serratus Wall Slide
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps


Chin Up
Set 1: +95 lb × 8 reps
Set 2: +95 lb × 6 reps
Set 3: +95 lb × 5 reps


Face Pull (Cable)
Forgot to pause, set 1
w/green rope
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 16 reps
Set 3: 30 lb × 16 reps


General Duration Isometric
Neck Isometric Hold @70%
30s per direction
Set 1: 0:30
Set 2: 0:30
Set 3: 0:30

https://link.strong.app/hvmofoxt 

Friday Session D

SESSION D [WEEK 1]
Friday, March 27, 2026 at 8:41 AM

Landmine Z-Press: 4 x (6+6) rest-pause
Scap Push-Ups: 3 x 20
Wall-Reflex Holds: 2 x Failure
Dead Hangs: 3 Sets x 10 Deep Breaths

Not tracked:
Neck CARs: 5 slow circles/side


Z Press
Barbell w/landmine, unilateral
6+6
Weight = barbell + plate
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps
Set 4: 70 lb × 12 reps


Push Up
Scapular push-up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps
Set 3: +0 lb × 20 reps


General Duration Isometric
Set 1&2: Wall reflex holds
Set 3-5: Dead hang holds
Set 1: 0:30
Set 2: 0:30
Set 3: 0:45
Set 4: 0:45
Set 5: 0:45

https://link.strong.app/benzlnho 

Thursday Session C

SESSION C [WEEK 1]
Thursday, March 26, 2026 at 3:26 PM

Incline Y-Raises: 2 x 30 Reps (Light! 5–10 lbs)
Seated Cable Row: 2 x 8, 1 x 20
Close-Grip Smith Bench: 2 x 8, 1 x 20
Face Pulls: 3 x 20 w/hold

Not tracked:
70% Neck ISOs: 3 x 30s/side


Reverse Fly (Dumbbell)
Y-Raise on incline bench
Set 1: 5 lb × 30 reps
Set 2: 5 lb × 30 reps


Seated Row (Cable)
Set 1: 160 lb × 8 reps
Set 2: 160 lb × 8 reps
Set 3: 80 lb × 20 reps


Close Grip Bench Press (Smith Machine)
Controlled eccentric w/pause
Set 1: 205 lb × 8 reps
Set 2: 205 lb × 8 reps
Set 3: 135 lb × 20 reps


Face Pull (Cable)
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps
Set 3: 30 lb × 15 reps

https://link.strong.app/belzemvq 

Wednesday Session B

SESSION B [WEEK 1]
Wednesday, March 25, 2026 at 3:04 PM

Include 3x10 Bench Thoracic Extension


Belt Squat
Set 1: 180 lb × 12 reps
Set 2: 180 lb × 12 reps
Set 3: 180 lb × 12 reps


Rear Foot Elevated Split Squat
Set 1: +60 lb × 10 reps
Set 2: +60 lb × 10 reps


Nordic Curl
Set 1: +0 lb × 6 reps
Set 2: +0 lb × 6 reps
Set 3: +0 lb × 6 reps


Hanging Knee Raise (Weighted)
Set 1: +20 lb × 12 reps
Set 2: +20 lb × 12 reps
Set 3: +20 lb × 12 reps

https://link.strong.app/lmtovhem 

Monday Session A

SESSION A [WEEK 1]
Monday, March 23, 2026 at 2:52 PM

Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 10 reps
Set 3: 225 lb × 10 reps


Chin Up
Set 1: +95 lb × 7 reps
Set 2: +95 lb × 6 reps
Set 3: +95 lb × 6 reps


Chest-Supported Row (Machine)
Set 1: 140 lb × 10 reps
Set 2: 140 lb × 10 reps
Set 3: 140 lb × 10 reps


Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 10 reps
Set 3: 225 lb × 7 reps


Neck Forward Flexion (Harness)
Isometric hold, reps = seconds
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps


Neck Extension (Harness)
Isometric hold, reps = seconds
Set 1: 0 lb × 20 reps
Set 2: 0 lb × 20 reps

https://link.strong.app/oellwvio 

Saturday Session

SESSION A-4
Saturday, March 21, 2026 at 12:44 PM

Seated Row (Cable)
Set 1: 155 lb × 11 reps
Set 2: 155 lb × 11 reps
Set 3: 155 lb × 11 reps


Bench Press (Barbell)
Set 1: 240 lb × 7 reps
Set 2: 240 lb × 0 reps
Set 3: 240 lb × 0 reps


Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 10 reps
Set 3: 225 lb × 9 reps


Cable Crunch
Set 1: 120 lb × 10 reps
Set 2: 120 lb × 10 reps
Set 3: 120 lb × 10 reps

https://link.strong.app/zalstccn 

Friday Session

SESSION D-3
Friday, March 20, 2026 at 3:46 PM

T-Raise
Set 1: 15 lb × 18 reps
Set 2: 15 lb × 18 reps


Lat Pulldown (Cable)
Set 1: 136 lb × 12 reps
Set 2: 136 lb × 12 reps
Set 3: 136 lb × 12 reps


Front Raise (Barbell)
Set 1: 50 lb × 12 reps
Set 2: 50 lb × 12 reps
Set 3: 50 lb × 12 reps


Stiff Leg Deadlift (Barbell)
Set 1: 225 lb × 6 reps
Set 2: 225 lb × 6 reps
Set 3: 225 lb × 6 reps


Bicep Curl (Barbell)
Set 1: 85 lb × 10 reps
Set 2: 85 lb × 10 reps
Set 3: 85 lb × 9 reps


Reverse Forearm Curl (Roller)
Set 1: 46 lb × 15 reps
Set 2: 46 lb × 15 reps
Set 3: 46 lb × 15 reps

https://link.strong.app/bmbortxi 

Wednesday Session

SESSION C-3
Wednesday, March 18, 2026 at 3:36 PM

Chest-Supported Row (Machine)
Set 1: 140 lb × 10 reps
Set 2: 140 lb × 10 reps
Set 3: 140 lb × 10 reps


Skullcrusher (Barbell)
Set 1: 90 lb × 10 reps
Set 2: 90 lb × 10 reps
Set 3: 90 lb × 9 reps


Shrug (Dumbbell)
Set 1: 110 lb × 23 reps
Set 2: 110 lb × 23 reps
Set 3: 110 lb × 23 reps


Hanging Knee Raise (Weighted)
Set 1: +17.5 lb × 12 reps
Set 2: +17.5 lb × 12 reps
Set 3: +17.5 lb × 12 reps


Copenhagen Raise
Set 1: 16 reps
Set 2: 16 reps

https://link.strong.app/yxwrzdhc 

Saturday Session

SESSION B-3
Saturday, March 14, 2026 at 11:27 AM

T-Raise
Set 1: 15 lb × 17 reps
Set 2: 15 lb × 17 reps


Chin Up
Set 1: +90 lb × 8 reps
Set 2: +90 lb × 7 reps
Set 3: +90 lb × 7 reps


Belt Squat
Set 1: 180 lb × 10 reps
Set 2: 180 lb × 10 reps
Set 3: 180 lb × 10 reps


Lateral Raise (Cable)
Set 1: 10 lb × 14 reps
Set 2: 10 lb × 14 reps
Set 3: 10 lb × 14 reps


Upright Row (Cable)
Set 1: 60 lb × 11 reps
Set 2: 60 lb × 11 reps
Set 3: 60 lb × 11 reps


Forearm Curl (Roller)
Attached to cable stack
Set 1: 63 lb × 12 reps
Set 2: 63 lb × 12 reps
Set 3: 63 lb × 12 reps

https://link.strong.app/adhofjnc 

Friday Session

SESSION A-3
Friday, March 13, 2026 at 3:20 PM

Seated Row (Cable)
Set 1: 150 lb × 11 reps
Set 2: 150 lb × 11 reps
Set 3: 150 lb × 11 reps


Bench Press (Barbell)
Set 1: 240 lb × 9 reps
Set 2: 240 lb × 7 reps
Set 3: 240 lb × 6 reps


Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 9 reps
Set 3: 225 lb × 8 reps


Cable Crunch
Set 1: 110 lb × 12 reps
Set 2: 100 lb × 12 reps
Set 3: 100 lb × 11 reps

https://link.strong.app/lmxmuitd 

Tuesday Session

SESSION D
Tuesday, March 10, 2026 at 4:07 PM

T-Raise
Set 1: 15 lb × 17 reps
Set 2: 15 lb × 17 reps


Lat Pulldown (Cable)
Set 1: 133 lb × 12 reps
Set 2: 133 lb × 12 reps
Set 3: 133 lb × 12 reps


Front Raise (Barbell)
Set 1: 45 lb × 15 reps
Set 2: 45 lb × 15 reps
Set 3: 45 lb × 15 reps


Stiff Leg Deadlift (Barbell)
Set 1: 215 lb × 6 reps
Set 2: 215 lb × 6 reps
Set 3: 215 lb × 6 reps


Bicep Curl (Barbell)
Set 1: 80 lb × 12 reps
Set 2: 80 lb × 12 reps
Set 3: 80 lb × 10 reps


Reverse Forearm Curl (Roller)
Set 1: 42.5 lb × 15 reps
Set 2: 42.5 lb × 15 reps
Set 3: 42.5 lb × 15 reps

https://link.strong.app/zcunxhxg 

Sunday Session

SESSION C
Sunday, March 8, 2026 at 2:53 PM

T-Raise
Set 1: 15 lb × 17 reps
Set 2: 15 lb × 17 reps


Chest-Supported Row (Machine)
Set 1: 130 lb × 12 reps
Set 2: 130 lb × 12 reps
Set 3: 130 lb × 12 reps


Skullcrusher (Barbell)
Set 1: 85 lb × 10 reps
Set 2: 85 lb × 10 reps
Set 3: 85 lb × 10 reps


Shrug (Dumbbell)
Set 1: 110 lb × 22 reps
Set 2: 110 lb × 21 reps
Set 3: 110 lb × 21 reps


Hanging Knee Raise (Weighted)
Set 1: +15 lb × 15 reps
Set 2: +15 lb × 12 reps
Set 3: +15 lb × 12 reps


Copenhagen Raise
Set 1: 15 reps
Set 2: 15 reps

https://link.strong.app/hfgnuwlg 

Friday Neck Exercises

NECK EXERCISES
Friday, March 6, 2026 at 8:44 PM

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


Neck Rotation (Harness)
Set 1: +17.5 lb × 0 reps
Set 2: +17.5 lb × 0 reps


Neck Extension (Harness)
Set 1: 50 lb × 22 reps
Set 2: 50 lb × 22 reps

https://link.strong.app/bnohhbyx 

Session B

SESSION B
Thursday, March 5, 2026 at 3:51 PM

T-Raise
Set 1: 15 lb × 17 reps
Set 2: 15 lb × 17 reps


Chin Up
Set 1: +85 lb × 9 reps
Set 2: +85 lb × 7 reps
Set 3: +85 lb × 7 reps


Belt Squat
Set 1: 160 lb × 12 reps
Set 2: 160 lb × 12 reps
Set 3: 160 lb × 12 reps


Upright Row (Cable)
Set 1: 60 lb × 10 reps
Set 2: 60 lb × 10 reps
Set 3: 60 lb × 10 reps


Lateral Raise (Cable)
Set 1: 10 lb × 13 reps
Set 2: 10 lb × 13 reps
Set 3: 10 lb × 13 reps


Forearm Curl (Roller)
Attached to cable stack
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps

https://link.strong.app/ydziqqgm 

Wednesday Session

SESSION A
Wednesday, March 4, 2026 at 4:09 PM

T-Raise
Set 1: 15 lb × 0 reps
Set 2: 15 lb × 0 reps


Seated Row (Cable)
Reps next session
Set 1: 150 lb × 10 reps
Set 2: 150 lb × 10 reps
Set 3: 150 lb × 9 reps


Bench Press (Barbell)
Set 1: 235 lb × 9 reps
Set 2: 235 lb × 9 reps
Set 3: 235 lb × 6 reps


Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 7 reps
Set 3: 225 lb × 8 reps


Cable Crunch
Set 1: 100 lb × 12 reps
Set 2: 100 lb × 12 reps
Set 3: 100 lb × 12 reps

https://link.strong.app/npbuorfz 

Sunday Session

SESSION D
Sunday, March 1, 2026 at 12:24 PM

T-Raise
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 16 reps


Lat Pulldown (Cable)
Set 1: 130 lb × 12 reps
Set 2: 130 lb × 12 reps
Set 3: 130 lb × 12 reps


Front Raise (Barbell)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps


Stiff Leg Deadlift (Barbell)
Set 1: 205 lb × 6 reps
Set 2: 205 lb × 7 reps
Set 3: 205 lb × 7 reps


Bicep Curl (Barbell)
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps


Reverse Forearm Curl (Roller)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps

https://link.strong.app/rufquknl 

Saturday Session

SESSION C
Saturday, February 28, 2026 at 12:31 PM

T-Raise
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 16 reps


Chest-Supported Row (Machine)
Set 1: 130 lb × 10 reps
Set 2: 130 lb × 10 reps
Set 3: 130 lb × 10 reps


Skullcrusher (Barbell)
Set 1: 80 lb × 10 reps
Set 2: 80 lb × 10 reps
Set 3: 80 lb × 10 reps


Shrug (Dumbbell)
Set 1: 110 lb × 20 reps
Set 2: 110 lb × 20 reps
Set 3: 110 lb × 20 reps


Hanging Knee Raise (Weighted)
Set 1: +10 lb × 12 reps
Set 2: +10 lb × 12 reps
Set 3: +10 lb × 12 reps


Copenhagen Raise
Set 1: 15 reps
Set 2: 15 reps

https://link.strong.app/yqijdezu 

Thursday Session

SESSION B
Thursday, February 26, 2026 at 4:05 PM

T-Raise
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 16 reps


Chin Up
Set 1: +85 lb × 7 reps
Set 2: +85 lb × 6 reps
Set 3: +85 lb × 4 reps


Belt Squat
Set 1: 120 lb × 12 reps
Set 2: 160 lb × 10 reps
Set 3: 160 lb × 10 reps


Seated Overhead Press (Barbell)
Set 1: 95 lb × 8 reps
Set 2: 95 lb × 8 reps
Set 3: 95 lb × 7 reps


Lateral Raise (Cable)
Set 1: 10 lb × 12 reps
Set 2: 10 lb × 12 reps
Set 3: 10 lb × 12 reps


Forearm Curl (Roller)
Attached to cable stack
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 10 reps

https://link.strong.app/pazcfahn 

Wednesday Session

SESSION A
Wednesday, February 25, 2026 at 3:14 PM

T-Raise
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 16 reps


Seated Row (Cable)
Set 1: 140 lb × 10 reps
Set 2: 140 lb × 10 reps
Set 3: 140 lb × 10 reps


Bench Press (Barbell)
Set 1: 235 lb × 9 reps
Set 2: 235 lb × 8 reps
Set 3: 235 lb × 7 reps


Close Grip Bench Press (Smith Machine)
Set 1: 220 lb × 10 reps
Set 2: 220 lb × 10 reps
Set 3: 220 lb × 10 reps


Cable Crunch
Set 1: 100 lb × 11 reps
Set 2: 100 lb × 11 reps
Set 3: 100 lb × 11 reps

https://link.strong.app/vvxvfgek 

Saturday Session

LEGS + ABS
Saturday, February 21, 2026 at 12:37 PM

Need to replace multiple exercises to reduce lower back strain


T-Raise
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps


Nordic Curl
Set 1: +10 lb × 7 reps
Set 2: +10 lb × 7 reps
Set 3: +10 lb × 7 reps


Squat (Barbell)
Tough staying upright. Right lower back not great.
Set 1: 285 lb × 6 reps
Set 2: 285 lb × 6 reps
Set 3: 285 lb × 0 reps


Squat (Smith Machine)
Skip, lower back
Set 1: 245 lb × 0 reps
Set 2: 245 lb × 0 reps
Set 3: 245 lb × 0 reps


Ab Wheel
Lower back - replace with hanging knee raise
Set 1: +55 lb × 0 reps
Set 2: +55 lb × 0 reps
Set 3: +55 lb × 0 reps


Hanging Knee Raise (Weighted)
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

https://link.strong.app/qixdsqfc 

Friday Session

SHOULDERS + BACK
Friday, February 20, 2026 at 3:14 PM

T-Raise
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps


Overhead Press (Barbell)
Set 1: 105 lb × 9 reps
Set 2: 105 lb × 9 reps
Set 3: 105 lb × 9 reps


Chest-Supported Row (Machine)
Cable machine with bench
Set 1: 120 lb × 10 reps
Set 2: 120 lb × 10 reps
Set 3: 120 lb × 10 reps


Lateral Raise (Dumbbell)
Swap next session
Set 1: 30 lb × 17 reps
Set 2: 30 lb × 17 reps
Set 3: 30 lb × 17 reps


Reverse Forearm Curl (Roller)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps
Set 4: 40 lb × 15 reps

https://link.strong.app/nggxafzm 

Wednesday Neck Exercises

NECK EXERCISES
Wednesday, February 18, 2026 at 4:40 PM

Neck Rotation (Harness)
Set 1: +17.5 lb × 24 reps
Set 2: +17.5 lb × 24 reps


Neck Lateral Flexion (Harness)
Set 1: +17.5 lb × 24 reps
Set 2: +17.5 lb × 24 reps


Neck Extension (Harness)
Set 1: 45 lb × 24 reps
Set 2: 45 lb × 24 reps


Shrug (Dumbbell)
Using cable machine, single arm
Set 1: 100 lb × 20 reps
Set 2: 100 lb × 20 reps

https://link.strong.app/xvkhkuzj 

Wednesday Session

BACK + ABS
Wednesday, February 18, 2026 at 2:40 PM

T-Raise
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps


Seated Row (Cable)
Set 1: 130 lb × 10 reps
Set 2: 130 lb × 10 reps
Set 3: 130 lb × 10 reps


Lat Pulldown (Cable)
Replaced because the ring attachments broke and I haven't fixed
Set 1: 120 lb × 15 reps
Set 2: 120 lb × 15 reps
Set 3: 120 lb × 15 reps


Romanian Deadlift (Barbell)
Going very very light for rhomboid
Set 1: 185 lb × 6 reps
Set 2: 185 lb × 6 reps
Set 3: 185 lb × 6 reps


Cable Crunch
Smith on lowest safety catch point with 135
Set 1: 100 lb × 10 reps
Set 2: 100 lb × 10 reps
Set 3: 100 lb × 10 reps

https://link.strong.app/rjxkpfzm 

Monday Session

CHEST + ARMS
Monday, February 16, 2026 at 12:51 PM

Pretty bad stomach pain, trying to get through it. Also recovering from being sick


T-Raise
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 14 reps
Set 3: 15 lb × 14 reps


Bench Press (Barbell)
Set 1: 235 lb × 8 reps
Set 2: 235 lb × 6 reps
Set 3: 235 lb × 6 reps


Close Grip Bench Press (Smith Machine)
Set 1: 215 lb × 10 reps
Set 2: 215 lb × 10 reps
Set 3: 215 lb × 9 reps


Bicep Curl (Barbell)
EZ bar
Skip - stomach
Set 1: 75 lb × 0 reps
Set 2: 75 lb × 0 reps
Set 3: 75 lb × 0 reps


Forearm Curl (Roller)
Set 1: 52.5 lb × 15 reps
Set 2: 52.5 lb × 15 reps
Set 3: 52.5 lb × 15 reps
Set 4: 52.5 lb × 15 reps

https://link.strong.app/gytevzyj 

Sunday Session

LEGS + ABS
Sunday, February 15, 2026 at 1:10 PM

T-Raise
Set 1: 15 lb × 14 reps
Set 2: 15 lb × 14 reps
Set 3: 15 lb × 14 reps


Nordic Curl
Set 1: +10 lb × 6 reps
Set 2: +10 lb × 6 reps
Set 3: +10 lb × 6 reps


Squat (Barbell)
Set 1: 275 lb × 6 reps
Set 2: 275 lb × 6 reps
Set 3: 275 lb × 6 reps


Squat (Smith Machine)
Skipping - still recovering from being sick
Set 1: 245 lb × 0 reps
Set 2: 245 lb × 0 reps
Set 3: 245 lb × 0 reps


Ab Wheel
Skip - left hip flexor bothered from set 1 of Nordics
Set 1: +55 lb × 0 reps
Set 2: +55 lb × 0 reps
Set 3: +55 lb × 0 reps

https://link.strong.app/xsltidox 

Saturday Session Neck Exercises

NECK EXERCISES
Saturday, February 14, 2026 at 2:34 PM

Neck Rotation (Harness)
Set 1: +17.5 lb × 22 reps
Set 2: +17.5 lb × 22 reps


Neck Lateral Flexion (Harness)
Set 1: +17.5 lb × 22 reps
Set 2: +17.5 lb × 22 reps


Neck Extension (Harness)
Set 1: 45 lb × 22 reps
Set 2: 45 lb × 22 reps
Set 3: 45 lb × 22 reps


Shrug (Dumbbell)
Using cable machine, single arm
Set 1: 90 lb × 20 reps
Set 2: 90 lb × 20 reps

https://link.strong.app/nepytqay 

Friday Session

SHOULDERS + BACK
Friday, February 13, 2026 at 3:14 PM

T-Raise
Set 1: 15 lb × 13 reps
Set 2: 15 lb × 13 reps
Set 3: 15 lb × 13 reps


Overhead Press (Barbell)
Set 1: 100 lb × 9 reps
Set 2: 100 lb × 9 reps
Set 3: 100 lb × 9 reps


Chest-Supported Row (Machine)
Cable machine with bench
Set 1: 110 lb × 10 reps
Set 2: 110 lb × 10 reps
Set 3: 110 lb × 10 reps


Lateral Raise (Dumbbell)
Myo-rep match
Set 1: 30 lb × 16 reps
Set 2: 30 lb × 16 reps
Set 3: 30 lb × 16 reps


Reverse Forearm Curl (Roller)
Set 1: 37.5 lb × 15 reps
Set 2: 37.5 lb × 15 reps
Set 3: 37.5 lb × 15 reps
Set 4: 37.5 lb × 15 reps

https://link.strong.app/mlazqhst 

Wednesday Neck Exercises

NECK EXERCISES
Wednesday, February 11, 2026 at 4:48 PM

Neck Rotation (Harness)
Set 1: +17.5 lb × 20 reps
Set 2: +17.5 lb × 20 reps


Neck Lateral Flexion (Harness)
Set 1: +17.5 lb × 20 reps
Set 2: +17.5 lb × 20 reps


Neck Extension (Harness)
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps
Set 3: 45 lb × 20 reps


Shrug (Dumbbell)
Using cable machine, single arm
Set 1: 80 lb × 20 reps
Set 2: 80 lb × 20 reps

https://link.strong.app/ounvdwtp 

Wednesday Session

BACK + ABS
Wednesday, February 11, 2026 at 2:45 PM

T-Raise
Set 1: 15 lb × 12 reps
Set 2: 15 lb × 12 reps
Set 3: 15 lb × 12 reps


Seated Row (Cable)
Set 1: 120 lb × 10 reps
Set 2: 120 lb × 10 reps
Set 3: 120 lb × 10 reps


Chin Up
Rings
Snapped the attachment point set 3 after 5
Set 1: +80 lb × 9 reps
Set 2: +80 lb × 8 reps
Set 3: +80 lb × 5 reps


Romanian Deadlift (Barbell)
Going very very light for rhomboid
Set 1: 160 lb × 6 reps
Set 2: 160 lb × 6 reps
Set 3: 160 lb × 6 reps


Cable Crunch
Smith on lowest safety catch point with 135
Set 1: 90 lb × 10 reps
Set 2: 90 lb × 10 reps
Set 3: 90 lb × 10 reps

https://link.strong.app/dohucwuf 

Monday Session

CHEST + ARMS
Monday, February 9, 2026 at 4:02 PM

T-Raise
Set 1: 15 lb × 11 reps
Set 2: 15 lb × 11 reps
Set 3: 15 lb × 11 reps


Bench Press (Barbell)
Insufficient rest set 3
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 9 reps
Set 3: 225 lb × 5 reps


Close Grip Bench Press (Smith Machine)
Set 1: 205 lb × 10 reps
Set 2: 205 lb × 10 reps
Set 3: 205 lb × 6 reps


Bicep Curl (Barbell)
EZ bar
Set 1: 75 lb × 11 reps
Set 2: 75 lb × 11 reps
Set 3: 75 lb × 11 reps


Forearm Curl (Roller)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps
Set 4: 50 lb × 15 reps

https://link.strong.app/jkfcdeef 

Friday Session

LEGS + ABS
Friday, February 6, 2026 at 2:09 PM

T-Raise
Set 1: 10 lb × 12 reps
Set 2: 10 lb × 12 reps
Set 3: 10 lb × 12 reps


Nordic Curl
Set 1: +7.5 lb × 8 reps
Set 2: +7.5 lb × 8 reps
Set 3: +7.5 lb × 7 reps


Squat (Barbell)
Set 1: 265 lb × 6 reps
Set 2: 265 lb × 6 reps
Set 3: 265 lb × 6 reps


Squat (Smith Machine)
Set 1: 235 lb × 10 reps
Set 2: 235 lb × 10 reps
Set 3: 235 lb × 9 reps


Ab Wheel
Set 1: +55 lb × 10 reps
Set 2: +55 lb × 10 reps
Set 3: +55 lb × 10 reps

https://link.strong.app/akhmhnbq 

Monday Session (Neck)

NECK EXERCISES
Monday, February 2, 2026 at 2:28 PM

Neck Rotation (Harness)
Set 1: +15 lb × 27 reps
Set 2: +15 lb × 27 reps


Neck Lateral Flexion (Harness)
Set 1: +15 lb × 27 reps
Set 2: +15 lb × 27 reps


Neck Extension (Harness)
Set 1: 42.5 lb × 27 reps
Set 2: 42.5 lb × 27 reps


Shrug (Dumbbell)
Using cable machine, single arm
Set 1: 70 lb × 20 reps
Set 2: 70 lb × 20 reps

https://link.strong.app/fzqfidqg 

Monday Session

SHOULDERS + BACK
Monday, February 2, 2026 at 11:48 AM

T-Raise
Set 1: 15 lb × 10 reps
Set 2: 15 lb × 10 reps
Set 3: 15 lb × 10 reps


Overhead Press (Barbell)
Set 1: 95 lb × 9 reps
Set 2: 95 lb × 9 reps
Set 3: 95 lb × 9 reps


Chest-Supported Row (Machine)
Cable machine with bench
Set 1: 100 lb × 10 reps
Set 2: 100 lb × 10 reps
Set 3: 100 lb × 10 reps


Lateral Raise (Dumbbell)
Myo-rep match
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps
Set 3: 30 lb × 14 reps


Reverse Forearm Curl (Roller)
Set 1: 35 lb × 15 reps
Set 2: 35 lb × 15 reps
Set 3: 35 lb × 15 reps
Set 4: 35 lb × 15 reps

https://link.strong.app/dfkdldbl 

Saturday Session (Neck Exercises)

NECK EXERCISES
Saturday, January 31, 2026 at 1:17 PM

Neck Rotation (Harness)
Set 1: +15 lb × 25 reps
Set 2: +15 lb × 25 reps


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


Neck Extension (Harness)
Set 1: 42.5 lb × 25 reps
Set 2: 42.5 lb × 25 reps


Shrug (Dumbbell)
Using cable machine, single arm
Set 1: 60 lb × 20 reps
Set 2: 60 lb × 20 reps

https://link.strong.app/thgwdhlg 

Friday Session

BACK + ABS
Friday, January 30, 2026 at 1:42 PM

T-Raise
Set 1: 10 lb × 13 reps
Set 2: 10 lb × 13 reps
Set 3: 10 lb × 13 reps


Seated Row (Cable)
Set 1: 115 lb × 10 reps
Set 2: 115 lb × 10 reps
Set 3: 115 lb × 10 reps


Chin Up
Rings
Set 1: +75 lb × 8 reps
Set 2: +75 lb × 8 reps
Set 3: +75 lb × 8 reps


Romanian Deadlift (Barbell)
Going very very light for rhomboid
Set 1: 155 lb × 6 reps
Set 2: 155 lb × 6 reps
Set 3: 155 lb × 6 reps


Hanging Leg Raise
Set 1: +12.5 lb × 13 reps
Set 2: +12.5 lb × 13 reps
Set 3: +12.5 lb × 12 reps

https://link.strong.app/cpodolbv 

Thursday Session

CHEST + ARMS
Thursday, January 29, 2026 at 2:30 PM

T-Raise
Set 1: 10 lb × 13 reps
Set 2: 10 lb × 13 reps
Set 3: 10 lb × 13 reps


Bench Press (Barbell)
Set 1: 215 lb × 10 reps
Set 2: 215 lb × 10 reps
Set 3: 215 lb × 9 reps


Close Grip Bench Press (Smith Machine)
Set 1: 195 lb × 10 reps
Set 2: 195 lb × 10 reps
Set 3: 195 lb × 10 reps


Bicep Curl (Barbell)
EZ bar
Set 1: 75 lb × 10 reps
Set 2: 75 lb × 10 reps
Set 3: 75 lb × 10 reps


Forearm Curl (Roller)
Set 1: 47.5 lb × 15 reps
Set 2: 47.5 lb × 15 reps
Set 3: 47.5 lb × 15 reps
Set 4: 47.5 lb × 13 reps

https://link.strong.app/jsxvugov 

Wednesday Neck Exercises

NECK EXERCISES
Wednesday, January 28, 2026 at 3:20 PM

Neck Rotation (Harness)
Set 1: +15 lb × 23 reps
Set 2: +15 lb × 21 reps


Neck Lateral Flexion (Harness)
Set 1: +15 lb × 22 reps
Set 2: +15 lb × 22 reps


Neck Extension (Harness)
Set 1: 40 lb × 25 reps
Set 2: 40 lb × 25 reps


Shrug (Dumbbell)
Using cable machine, single arm
Set 1: 50 lb × 20 reps
Set 2: 50 lb × 20 reps

https://link.strong.app/osjuttak 

Tuesday Session

LEGS + ABS
Tuesday, January 27, 2026 at 3:05 PM

T-Raise
Set 1: 10 lb × 11 reps
Set 2: 10 lb × 11 reps
Set 3: 10 lb × 11 reps


Nordic Curl
Set 1: +5 lb × 8 reps
Set 2: +5 lb × 8 reps
Set 3: +5 lb × 6 reps


Squat (Barbell)
Set 1: 255 lb × 6 reps
Set 2: 255 lb × 6 reps
Set 3: 255 lb × 6 reps


Squat (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 10 reps
Set 3: 225 lb × 10 reps


Ab Wheel
Set 1: +50 lb × 10 reps
Set 2: +50 lb × 10 reps
Set 3: +50 lb × 10 reps

https://link.strong.app/uynsfzqa 

Saturday Session (Neck Exercises)

Neck Exercises
Saturday, January 24, 2026 at 1:49 PM

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


Neck Lateral Flexion (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps


Neck Extension (Harness)
Set 1: 30 lb × 25 reps
Set 2: 30 lb × 25 reps

https://link.strong.app/gimyrtqo 

Friday Session

SHOULDERS + BACK
Friday, January 23, 2026 at 11:17 AM

T-Raise
Set 1: 10 lb × 11 reps
Set 2: 10 lb × 11 reps
Set 3: 10 lb × 11 reps


Overhead Press (Barbell)
Set 1: 95 lb × 8 reps
Set 2: 95 lb × 8 reps
Set 3: 95 lb × 8 reps


Pull Up
Set 1: +0 lb × 15 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 14 reps


Lateral Raise (Dumbbell)
Set 1: 30 lb × 14 reps
Set 2: 30 lb × 14 reps
Set 3: 30 lb × 13 reps


Reverse Forearm Curl (Roller)
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps
Set 3: 30 lb × 15 reps
Set 4: 30 lb × 15 reps

https://link.strong.app/aiewtjfc 

Wednesday Session (Neck)

Neck Exercises
Wednesday, January 21, 2026 at 5:12 PM

Neck Rotation (Harness)
Set 1: +12.5 lb × 15 reps
Set 2: +12.5 lb × 15 reps


Neck Lateral Flexion (Harness)
Set 1: +12.5 lb × 15 reps
Set 2: +12.5 lb × 15 reps


Neck Extension (Harness)
Set 1: 25 lb × 20 reps
Set 2: 25 lb × 20 reps

https://link.strong.app/wrzibmyh 

Wednesday Session

BACK + ABS
Wednesday, January 21, 2026 at 4:23 PM

T-Raise
Set 1: 10 lb × 10 reps
Set 2: 10 lb × 10 reps
Set 3: 10 lb × 10 reps


Seated Row (Cable)
Set 1: 110 lb × 10 reps
Set 2: 110 lb × 10 reps
Set 3: 110 lb × 10 reps


Chin Up
Rings
Set 1: +70 lb × 8 reps
Set 2: +70 lb × 8 reps
Set 3: +70 lb × 7 reps


Romanian Deadlift (Barbell)
Going very very light for rhomboid
Set 1: 135 lb × 6 reps
Set 2: 135 lb × 6 reps
Set 3: 135 lb × 6 reps


Hanging Leg Raise
Set 1: +12.5 lb × 12 reps
Set 2: +12.5 lb × 12 reps
Set 3: +12.5 lb × 12 reps

https://link.strong.app/exgzzclv 

Tuesday Session

CHEST + ARMS
Tuesday, January 20, 2026 at 3:55 PM

Bench Press (Barbell)
Set 1: 205 lb × 10 reps
Set 2: 205 lb × 10 reps
Set 3: 205 lb × 9 reps


Close Grip Bench Press (Smith Machine)
Set 1: 185 lb × 10 reps
Set 2: 185 lb × 10 reps
Set 3: 185 lb × 10 reps


Bicep Curl (Barbell)
EZ bar
Set 1: 70 lb × 10 reps
Set 2: 70 lb × 10 reps
Set 3: 70 lb × 10 reps


Forearm Curl (Roller)
Set 1: 45 lb × 15 reps
Set 2: 45 lb × 15 reps
Set 3: 45 lb × 15 reps
Set 4: 45 lb × 15 reps

https://link.strong.app/nykiouzm 

Monday Session

Legs
Monday, January 19, 2026 at 11:25 AM

Nordic Curl
Set 1: +2.5 lb × 8 reps
Set 2: +2.5 lb × 8 reps
Set 3: +2.5 lb × 8 reps


Squat (Barbell)
Ramping up slowly
Set 1: 245 lb × 6 reps
Set 2: 245 lb × 6 reps
Set 3: 245 lb × 6 reps


Squat (Smith Machine)
Skip
Set 1: 215 lb × 0 reps
Set 2: 215 lb × 0 reps
Set 3: 215 lb × 0 reps


Ab Wheel
Skip
Set 1: +45 lb × 0 reps
Set 2: +45 lb × 0 reps
Set 3: +45 lb × 0 reps


Forearm Curl (Roller)
Suspended
Set 1: 42.5 lb × 15 reps
Set 2: 42.5 lb × 15 reps
Set 3: 42.5 lb × 15 reps
Set 4: 42.5 lb × 15 reps

https://link.strong.app/yszibkmb 

Friday Session (neck exercises)

Neck Exercises
Friday, January 16, 2026 at 12:33 PM

Neck Rotation (Harness)
Set 1: +12.5 lb × 25 reps
Set 2: +12.5 lb × 20 reps


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

https://link.strong.app/xukjkage 

Thursday Session

Pull
Thursday, January 15, 2026 at 4:21 PM

Seated Row (Cable)
Going light to ramp up from rhomboid issue
Set 1: 100 lb × 10 reps
Set 2: 100 lb × 10 reps
Set 3: 100 lb × 10 reps


Chin Up
Rings
Set 1: +70 lb × 7 reps
Set 2: +70 lb × 6 reps
Set 3: +70 lb × 5 reps


Hanging Leg Raise
Set 1: +12.5 lb × 15 reps
Set 2: +12.5 lb × 15 reps
Set 3: +12.5 lb × 13 reps


Reverse Forearm Curl (Roller)
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps
Set 3: 30 lb × 15 reps
Set 4: 30 lb × 15 reps

https://link.strong.app/lmlstbpi 

Thursday Session (neck)

Neck Exercises
Thursday, January 15, 2026 at 9:56 AM

Neck Rotation (Harness)
Set 1: +10 lb × 20 reps
Set 2: +10 lb × 20 reps


Neck Lateral Flexion (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps


Neck Extension (Harness)
Set 1: 60 lb × 40 reps
Set 2: 60 lb × 40 reps

https://link.strong.app/jcfxzjch 

Monday Session

Push
Monday, January 12, 2026 at 3:57 PM

Bench Press (Smith Machine)
Set 1: 240 lb × 11 reps
Set 2: 240 lb × 10 reps
Set 3: 240 lb × 8 reps


Bench Press - Close Grip (Barbell)
Set 1: 195 lb × 10 reps
Set 2: 195 lb × 9 reps
Set 3: 195 lb × 9 reps


Lateral Raise (Dumbbell)
Set 1: 30 lb × 13 reps
Set 2: 30 lb × 13 reps
Set 3: 30 lb × 13 reps


Forearm Curl (Roller)
Set 1: 45 lb × 15 reps
Set 2: 45 lb × 15 reps
Set 3: 45 lb × 15 reps
Set 4: 45 lb × 15 reps


Skullcrusher (Barbell)
No time
Set 1: 75 lb × 0 reps
Set 2: 75 lb × 0 reps
Set 3: 75 lb × 0 reps

https://link.strong.app/zusiwwze 

Thursday Session

Legs
Thursday, January 8, 2026 at 4:10 PM

Nordic Curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 9 reps


Squat (Barbell)
Ramping up slowly
Set 1: 235 lb × 6 reps
Set 2: 235 lb × 6 reps
Set 3: 235 lb × 6 reps


Squat (Smith Machine)
Set 1: 215 lb × 12 reps
Set 2: 215 lb × 12 reps
Set 3: 215 lb × 10 reps


Ab Wheel
Set 1: +45 lb × 12 reps
Set 2: +45 lb × 12 reps
Set 3: +45 lb × 12 reps


Forearm Curl (Roller)
Suspended
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps
Set 4: 40 lb × 15 reps


Neck Rotation (Harness)
Set 1: +19 lb × 20 reps
Set 2: +19 lb × 20 reps


Neck Lateral Flexion (Harness)
Set 1: +19 lb × 25 reps


Neck Extension (Harness)
Set 1: 55 lb × 50 reps
Set 2: 55 lb × 30 reps

https://link.strong.app/skofwafz 

Wednesday Session

Pull
Wednesday, January 7, 2026 at 3:54 PM

Iso-Lateral Cable Row
Set 1: 95 lb × 11 reps
Set 2: 95 lb × 11 reps
Set 3: 95 lb × 10 reps


Chin Up
Set 1: +80 lb × 8 reps
Set 2: +80 lb × 6 reps
Set 3: +80 lb × 6 reps


Hanging Leg Raise
Set 1: +12.5 lb × 15 reps
Set 2: +12.5 lb × 15 reps
Set 3: +12.5 lb × 12 reps


Reverse Forearm Curl (Roller)
Set 1: 25 lb × 17 reps
Set 2: 25 lb × 17 reps
Set 3: 25 lb × 17 reps
Set 4: 25 lb × 17 reps

https://link.strong.app/pspxtshc