SESSION C-3
Wednesday, March 18, 2026 at 3:36 PM
Chest-Supported Row (Machine)
Set 1: 140 lb × 10 reps
Set 2: 140 lb × 10 reps
Set 3: 140 lb × 10 reps
Skullcrusher (Barbell)
Set 1: 90 lb × 10 reps
Set 2: 90 lb × 10 reps
Set 3: 90 lb × 9 reps
Shrug (Dumbbell)
Set 1: 110 lb × 23 reps
Set 2: 110 lb × 23 reps
Set 3: 110 lb × 23 reps
Hanging Knee Raise (Weighted)
Set 1: +17.5 lb × 12 reps
Set 2: +17.5 lb × 12 reps
Set 3: +17.5 lb × 12 reps
Copenhagen Raise
Set 1: 16 reps
Set 2: 16 reps
https://link.strong.app/yxwrzdhc
Wednesday, March 18, 2026 at 3:36 PM
Chest-Supported Row (Machine)
Set 1: 140 lb × 10 reps
Set 2: 140 lb × 10 reps
Set 3: 140 lb × 10 reps
Skullcrusher (Barbell)
Set 1: 90 lb × 10 reps
Set 2: 90 lb × 10 reps
Set 3: 90 lb × 9 reps
Shrug (Dumbbell)
Set 1: 110 lb × 23 reps
Set 2: 110 lb × 23 reps
Set 3: 110 lb × 23 reps
Hanging Knee Raise (Weighted)
Set 1: +17.5 lb × 12 reps
Set 2: +17.5 lb × 12 reps
Set 3: +17.5 lb × 12 reps
Copenhagen Raise
Set 1: 16 reps
Set 2: 16 reps
https://link.strong.app/yxwrzdhc
