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

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