Session 3 (2)
Thursday, April 23, 2026 at 3:17 PM
Controlled eccentric with pause
Lat Pulldown - Underhand (Cable)
Set 1: 115 lb × 15 reps
Set 2: 115 lb × 15 reps
Set 3: 115 lb × 15 reps
Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 140 lb × 15 reps
Set 2: 140 lb × 15 reps
Set 3: 140 lb × 15 reps
High Row (Machine)
Wide grip
Set 1: 40 lb × 21 reps
Set 2: 40 lb × 21 reps
Push Up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 16 reps
Set 3: +0 lb × 15 reps
Neck Rotation (Harness)
Set 1: +10 lb × 21 reps
Set 2: +10 lb × 21 reps
Neck Lateral Flexion (Harness)
Set 1: +10 lb × 21 reps
Set 2: +10 lb × 21 reps
https://link.strong.app/olxbbdru
Thursday, April 23, 2026 at 3:17 PM
Controlled eccentric with pause
Lat Pulldown - Underhand (Cable)
Set 1: 115 lb × 15 reps
Set 2: 115 lb × 15 reps
Set 3: 115 lb × 15 reps
Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 140 lb × 15 reps
Set 2: 140 lb × 15 reps
Set 3: 140 lb × 15 reps
High Row (Machine)
Wide grip
Set 1: 40 lb × 21 reps
Set 2: 40 lb × 21 reps
Push Up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 16 reps
Set 3: +0 lb × 15 reps
Neck Rotation (Harness)
Set 1: +10 lb × 21 reps
Set 2: +10 lb × 21 reps
Neck Lateral Flexion (Harness)
Set 1: +10 lb × 21 reps
Set 2: +10 lb × 21 reps
https://link.strong.app/olxbbdru
