SHOULDERS + BACK
Friday, February 20, 2026 at 3:14 PM
T-Raise
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps
Overhead Press (Barbell)
Set 1: 105 lb × 9 reps
Set 2: 105 lb × 9 reps
Set 3: 105 lb × 9 reps
Chest-Supported Row (Machine)
Cable machine with bench
Set 1: 120 lb × 10 reps
Set 2: 120 lb × 10 reps
Set 3: 120 lb × 10 reps
Lateral Raise (Dumbbell)
Swap next session
Set 1: 30 lb × 17 reps
Set 2: 30 lb × 17 reps
Set 3: 30 lb × 17 reps
Reverse Forearm Curl (Roller)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps
Set 4: 40 lb × 15 reps
https://link.strong.app/nggxafzm
Friday, February 20, 2026 at 3:14 PM
T-Raise
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps
Overhead Press (Barbell)
Set 1: 105 lb × 9 reps
Set 2: 105 lb × 9 reps
Set 3: 105 lb × 9 reps
Chest-Supported Row (Machine)
Cable machine with bench
Set 1: 120 lb × 10 reps
Set 2: 120 lb × 10 reps
Set 3: 120 lb × 10 reps
Lateral Raise (Dumbbell)
Swap next session
Set 1: 30 lb × 17 reps
Set 2: 30 lb × 17 reps
Set 3: 30 lb × 17 reps
Reverse Forearm Curl (Roller)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps
Set 4: 40 lb × 15 reps
https://link.strong.app/nggxafzm
