Session 4
Friday, April 17, 2026 at 3:54 PM
Controlled eccentric with pause
Bicep Curl (Barbell)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps
Skullcrusher (Barbell)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps
Forearm Curl (Roller)
14 is the max number
Set 1: 35 lb × 14 reps
Set 2: 35 lb × 14 reps
Reverse Forearm Curl (Roller)
Set 1: 25 lb × 15 reps
Set 2: 25 lb × 15 reps
Cable Crunch
Set 1: 60 lb × 20 reps
Set 2: 80 lb × 20 reps
Set 3: 80 lb × 20 reps
Shrug (Smith Machine)
Rest pause x2
Set 1: 135 lb × 20 reps
Set 2: 135 lb × 10 reps
Set 3: 135 lb × 10 reps
Set 4: 135 lb × 20 reps
Set 5: 135 lb × 5 reps
Set 6: 135 lb × 5 reps
https://link.strong.app/liwbklzc
Friday, April 17, 2026 at 3:54 PM
Controlled eccentric with pause
Bicep Curl (Barbell)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps
Skullcrusher (Barbell)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps
Forearm Curl (Roller)
14 is the max number
Set 1: 35 lb × 14 reps
Set 2: 35 lb × 14 reps
Reverse Forearm Curl (Roller)
Set 1: 25 lb × 15 reps
Set 2: 25 lb × 15 reps
Cable Crunch
Set 1: 60 lb × 20 reps
Set 2: 80 lb × 20 reps
Set 3: 80 lb × 20 reps
Shrug (Smith Machine)
Rest pause x2
Set 1: 135 lb × 20 reps
Set 2: 135 lb × 10 reps
Set 3: 135 lb × 10 reps
Set 4: 135 lb × 20 reps
Set 5: 135 lb × 5 reps
Set 6: 135 lb × 5 reps
https://link.strong.app/liwbklzc
