SESSION A
Wednesday, March 4, 2026 at 4:09 PM
T-Raise
Set 1: 15 lb × 0 reps
Set 2: 15 lb × 0 reps
Seated Row (Cable)
Reps next session
Set 1: 150 lb × 10 reps
Set 2: 150 lb × 10 reps
Set 3: 150 lb × 9 reps
Bench Press (Barbell)
Set 1: 235 lb × 9 reps
Set 2: 235 lb × 9 reps
Set 3: 235 lb × 6 reps
Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 7 reps
Set 3: 225 lb × 8 reps
Cable Crunch
Set 1: 100 lb × 12 reps
Set 2: 100 lb × 12 reps
Set 3: 100 lb × 12 reps
https://link.strong.app/npbuorfz
Wednesday, March 4, 2026 at 4:09 PM
T-Raise
Set 1: 15 lb × 0 reps
Set 2: 15 lb × 0 reps
Seated Row (Cable)
Reps next session
Set 1: 150 lb × 10 reps
Set 2: 150 lb × 10 reps
Set 3: 150 lb × 9 reps
Bench Press (Barbell)
Set 1: 235 lb × 9 reps
Set 2: 235 lb × 9 reps
Set 3: 235 lb × 6 reps
Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 7 reps
Set 3: 225 lb × 8 reps
Cable Crunch
Set 1: 100 lb × 12 reps
Set 2: 100 lb × 12 reps
Set 3: 100 lb × 12 reps
https://link.strong.app/npbuorfz
