SESSION A-3
Friday, March 13, 2026 at 3:20 PM
Seated Row (Cable)
Set 1: 150 lb × 11 reps
Set 2: 150 lb × 11 reps
Set 3: 150 lb × 11 reps
Bench Press (Barbell)
Set 1: 240 lb × 9 reps
Set 2: 240 lb × 7 reps
Set 3: 240 lb × 6 reps
Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 9 reps
Set 3: 225 lb × 8 reps
Cable Crunch
Set 1: 110 lb × 12 reps
Set 2: 100 lb × 12 reps
Set 3: 100 lb × 11 reps
https://link.strong.app/lmxmuitd
Friday, March 13, 2026 at 3:20 PM
Seated Row (Cable)
Set 1: 150 lb × 11 reps
Set 2: 150 lb × 11 reps
Set 3: 150 lb × 11 reps
Bench Press (Barbell)
Set 1: 240 lb × 9 reps
Set 2: 240 lb × 7 reps
Set 3: 240 lb × 6 reps
Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 9 reps
Set 3: 225 lb × 8 reps
Cable Crunch
Set 1: 110 lb × 12 reps
Set 2: 100 lb × 12 reps
Set 3: 100 lb × 11 reps
https://link.strong.app/lmxmuitd
