SESSION 1 (2)
Monday, April 20, 2026 at 3:00 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 100 lb × 16 reps
Set 2: 100 lb × 16 reps
Set 3: 100 lb × 16 reps
High Row (Machine)
Set 1: 40 lb × 21 reps
Set 2: 40 lb × 21 reps
Bench Press (Smith Machine)
Set 1: 160 lb × 15 reps
Set 2: 160 lb × 15 reps
Set 3: 160 lb × 15 reps
Lateral Raise (Cable)
Set 1: 10 lb × 16 reps
Set 2: 10 lb × 16 reps
Neck Extension (Harness)
Set 1: 23 lb × 20 reps
Set 2: 23 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +13 lb × 20 reps
Set 2: +13 lb × 20 reps
https://link.strong.app/iqqhkilu
Monday, April 20, 2026 at 3:00 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 100 lb × 16 reps
Set 2: 100 lb × 16 reps
Set 3: 100 lb × 16 reps
High Row (Machine)
Set 1: 40 lb × 21 reps
Set 2: 40 lb × 21 reps
Bench Press (Smith Machine)
Set 1: 160 lb × 15 reps
Set 2: 160 lb × 15 reps
Set 3: 160 lb × 15 reps
Lateral Raise (Cable)
Set 1: 10 lb × 16 reps
Set 2: 10 lb × 16 reps
Neck Extension (Harness)
Set 1: 23 lb × 20 reps
Set 2: 23 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +13 lb × 20 reps
Set 2: +13 lb × 20 reps
https://link.strong.app/iqqhkilu
