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