SHOULDERS + BACK
Friday, February 13, 2026 at 3:14 PM
T-Raise
Set 1: 15 lb × 13 reps
Set 2: 15 lb × 13 reps
Set 3: 15 lb × 13 reps
Overhead Press (Barbell)
Set 1: 100 lb × 9 reps
Set 2: 100 lb × 9 reps
Set 3: 100 lb × 9 reps
Chest-Supported Row (Machine)
Cable machine with bench
Set 1: 110 lb × 10 reps
Set 2: 110 lb × 10 reps
Set 3: 110 lb × 10 reps
Lateral Raise (Dumbbell)
Myo-rep match
Set 1: 30 lb × 16 reps
Set 2: 30 lb × 16 reps
Set 3: 30 lb × 16 reps
Reverse Forearm Curl (Roller)
Set 1: 37.5 lb × 15 reps
Set 2: 37.5 lb × 15 reps
Set 3: 37.5 lb × 15 reps
Set 4: 37.5 lb × 15 reps
https://link.strong.app/mlazqhst
Friday, February 13, 2026 at 3:14 PM
T-Raise
Set 1: 15 lb × 13 reps
Set 2: 15 lb × 13 reps
Set 3: 15 lb × 13 reps
Overhead Press (Barbell)
Set 1: 100 lb × 9 reps
Set 2: 100 lb × 9 reps
Set 3: 100 lb × 9 reps
Chest-Supported Row (Machine)
Cable machine with bench
Set 1: 110 lb × 10 reps
Set 2: 110 lb × 10 reps
Set 3: 110 lb × 10 reps
Lateral Raise (Dumbbell)
Myo-rep match
Set 1: 30 lb × 16 reps
Set 2: 30 lb × 16 reps
Set 3: 30 lb × 16 reps
Reverse Forearm Curl (Roller)
Set 1: 37.5 lb × 15 reps
Set 2: 37.5 lb × 15 reps
Set 3: 37.5 lb × 15 reps
Set 4: 37.5 lb × 15 reps
https://link.strong.app/mlazqhst
