Monday Session

SHOULDERS + BACK
Monday, February 2, 2026 at 11:48 AM

T-Raise
Set 1: 15 lb × 10 reps
Set 2: 15 lb × 10 reps
Set 3: 15 lb × 10 reps


Overhead Press (Barbell)
Set 1: 95 lb × 9 reps
Set 2: 95 lb × 9 reps
Set 3: 95 lb × 9 reps


Chest-Supported Row (Machine)
Cable machine with bench
Set 1: 100 lb × 10 reps
Set 2: 100 lb × 10 reps
Set 3: 100 lb × 10 reps


Lateral Raise (Dumbbell)
Myo-rep match
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps
Set 3: 30 lb × 14 reps


Reverse Forearm Curl (Roller)
Set 1: 35 lb × 15 reps
Set 2: 35 lb × 15 reps
Set 3: 35 lb × 15 reps
Set 4: 35 lb × 15 reps

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