Session 3 (3)
Thursday, April 30, 2026 at 4:06 PM
Controlled eccentric with pause
Lat Pulldown - Underhand (Cable)
Set 1: 120 lb × 15 reps
Set 2: 120 lb × 15 reps
Set 3: 120 lb × 15 reps
Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 145 lb × 15 reps
Set 2: 145 lb × 15 reps
Set 3: 145 lb × 15 reps
Scapular Push-up
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
High Row (Machine)
Wide grip
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps
Neck Rotation (Harness)
Set 1: +10 lb × 22 reps
Set 2: +10 lb × 22 reps
Neck Lateral Flexion (Harness)
Set 1: +10 lb × 22 reps
Set 2: +10 lb × 22 reps
https://link.strong.app/eqgqlroy
Thursday, April 30, 2026 at 4:06 PM
Controlled eccentric with pause
Lat Pulldown - Underhand (Cable)
Set 1: 120 lb × 15 reps
Set 2: 120 lb × 15 reps
Set 3: 120 lb × 15 reps
Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 145 lb × 15 reps
Set 2: 145 lb × 15 reps
Set 3: 145 lb × 15 reps
Scapular Push-up
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
High Row (Machine)
Wide grip
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps
Neck Rotation (Harness)
Set 1: +10 lb × 22 reps
Set 2: +10 lb × 22 reps
Neck Lateral Flexion (Harness)
Set 1: +10 lb × 22 reps
Set 2: +10 lb × 22 reps
https://link.strong.app/eqgqlroy
