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
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
