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

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