Thursday Session

Session 3
Thursday, April 16, 2026 at 4:04 PM

Controlled eccentric with pause


Lat Pulldown - Underhand (Cable)
Set 1: 110 lb × 15 reps
Set 2: 110 lb × 15 reps
Set 3: 110 lb × 13 reps


Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 135 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 15 reps


High Row (Machine)
Wide grip
Set 1: 40 lb × 20 reps
Set 2: 40 lb × 17 reps


Push Up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 12 reps


Neck Rotation (Harness)
Set 1: +10 lb × 20 reps
Set 2: +10 lb × 20 reps


Neck Lateral Flexion (Harness)
Set 1: +10 lb × 20 reps
Set 2: +10 lb × 20 reps