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