SESSION A [WEEK 1]
Monday, March 23, 2026 at 2:52 PM
Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 10 reps
Set 3: 225 lb × 10 reps
Chin Up
Set 1: +95 lb × 7 reps
Set 2: +95 lb × 6 reps
Set 3: +95 lb × 6 reps
Chest-Supported Row (Machine)
Set 1: 140 lb × 10 reps
Set 2: 140 lb × 10 reps
Set 3: 140 lb × 10 reps
Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 10 reps
Set 3: 225 lb × 7 reps
Neck Forward Flexion (Harness)
Isometric hold, reps = seconds
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps
Neck Extension (Harness)
Isometric hold, reps = seconds
Set 1: 0 lb × 20 reps
Set 2: 0 lb × 20 reps
https://link.strong.app/oellwvio
Monday, March 23, 2026 at 2:52 PM
Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 10 reps
Set 3: 225 lb × 10 reps
Chin Up
Set 1: +95 lb × 7 reps
Set 2: +95 lb × 6 reps
Set 3: +95 lb × 6 reps
Chest-Supported Row (Machine)
Set 1: 140 lb × 10 reps
Set 2: 140 lb × 10 reps
Set 3: 140 lb × 10 reps
Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 10 reps
Set 3: 225 lb × 7 reps
Neck Forward Flexion (Harness)
Isometric hold, reps = seconds
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps
Neck Extension (Harness)
Isometric hold, reps = seconds
Set 1: 0 lb × 20 reps
Set 2: 0 lb × 20 reps
https://link.strong.app/oellwvio
