SESSION A [WEEK 3]
Friday, April 3, 2026 at 3:47 PM
Warm up
Bench Thoracic Ext: 10 reps
Active Cat-Cow: 10 reps
Band Pull-Aparts: 20 reps w/pronated grip
Neck ISO Primer: 10s/side (30% effort)
Session
Smith Bench: 2 x 8, 1 x 20 w/slow eccentric
Serratus Wall Slides: 3 x 20
Weighted Chins: 3 x 6–8
Face Pulls: 3 x 20 w/hold
70% Neck ISOs: 3 x 30s/side
Bench Press (Smith Machine)
Slow eccentric
Set 1: 235 lb × 8 reps
Set 2: 235 lb × 8 reps
Set 3: 150 lb × 20 reps
Serratus Wall Slide
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Chin Up
Set 1: +100 lb × 7 reps
Set 2: +100 lb × 6 reps
Set 3: +100 lb × 6 reps
Face Pull (Cable)
w/green rope
paused
Set 1: 30 lb × 17 reps
Set 2: 30 lb × 17 reps
Set 3: 30 lb × 17 reps
General Duration Isometric
Neck Isometric Hold @70%
30s per direction
Set 1: 0:30
Set 2: 0:30
Set 3: 0:30
https://link.strong.app/xglokkrf
Friday, April 3, 2026 at 3:47 PM
Warm up
Bench Thoracic Ext: 10 reps
Active Cat-Cow: 10 reps
Band Pull-Aparts: 20 reps w/pronated grip
Neck ISO Primer: 10s/side (30% effort)
Session
Smith Bench: 2 x 8, 1 x 20 w/slow eccentric
Serratus Wall Slides: 3 x 20
Weighted Chins: 3 x 6–8
Face Pulls: 3 x 20 w/hold
70% Neck ISOs: 3 x 30s/side
Bench Press (Smith Machine)
Slow eccentric
Set 1: 235 lb × 8 reps
Set 2: 235 lb × 8 reps
Set 3: 150 lb × 20 reps
Serratus Wall Slide
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Chin Up
Set 1: +100 lb × 7 reps
Set 2: +100 lb × 6 reps
Set 3: +100 lb × 6 reps
Face Pull (Cable)
w/green rope
paused
Set 1: 30 lb × 17 reps
Set 2: 30 lb × 17 reps
Set 3: 30 lb × 17 reps
General Duration Isometric
Neck Isometric Hold @70%
30s per direction
Set 1: 0:30
Set 2: 0:30
Set 3: 0:30
https://link.strong.app/xglokkrf
