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