SESSION 1 (3)
Tuesday, April 28, 2026 at 3:10 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 105 lb × 15 reps
Set 2: 105 lb × 15 reps
Set 3: 105 lb × 15 reps
High Row (Machine)
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps
Bench Press (Smith Machine)
Set 1: 165 lb × 15 reps
Set 2: 165 lb × 15 reps
Set 3: 165 lb × 15 reps
Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 10 lb × 17 reps
Set 2: 10 lb × 17 reps
Neck Extension (Harness)
Set 1: 25 lb × 20 reps
Set 2: 25 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps
https://link.strong.app/dxclvdie
Tuesday, April 28, 2026 at 3:10 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 105 lb × 15 reps
Set 2: 105 lb × 15 reps
Set 3: 105 lb × 15 reps
High Row (Machine)
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps
Bench Press (Smith Machine)
Set 1: 165 lb × 15 reps
Set 2: 165 lb × 15 reps
Set 3: 165 lb × 15 reps
Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 10 lb × 17 reps
Set 2: 10 lb × 17 reps
Neck Extension (Harness)
Set 1: 25 lb × 20 reps
Set 2: 25 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps
https://link.strong.app/dxclvdie
