SESSION 1
Monday, April 13, 2026 at 3:33 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 100 lb × 15 reps
Set 2: 100 lb × 15 reps
Set 3: 100 lb × 12 reps
Chest-Supported Row (Machine)
High Row
Set 1: 50 lb × 20 reps
Set 2: 40 lb × 20 reps
Bench Press (Smith Machine)
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 11 reps
Lateral Raise (Cable)
Set 1: 10 lb × 15 reps
Set 2: 10 lb × 15 reps
Neck Extension (Harness)
Set 1: 20 lb × 20 reps
Set 2: 20 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +20 lb × 17 reps
Set 2: +10 lb × 20 reps
https://link.strong.app/nexyqehm
Monday, April 13, 2026 at 3:33 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 100 lb × 15 reps
Set 2: 100 lb × 15 reps
Set 3: 100 lb × 12 reps
Chest-Supported Row (Machine)
High Row
Set 1: 50 lb × 20 reps
Set 2: 40 lb × 20 reps
Bench Press (Smith Machine)
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 11 reps
Lateral Raise (Cable)
Set 1: 10 lb × 15 reps
Set 2: 10 lb × 15 reps
Neck Extension (Harness)
Set 1: 20 lb × 20 reps
Set 2: 20 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +20 lb × 17 reps
Set 2: +10 lb × 20 reps
https://link.strong.app/nexyqehm
