SESSION C [WEEK 2]
Wednesday, April 1, 2026 at 3:21 PM
Incline Y-Raises: 2 x 30 Reps (Light! 5–10 lbs)
Seated Cable Row: 2 x 8, 1 x 20
Close-Grip Smith Bench: 2 x 8, 1 x 20
Face Pulls: 3 x 20 w/hold
70% Neck ISOs: 3 x 30s/side
Reverse Fly (Dumbbell)
Y-Raise on incline bench
Set 1: 5 lb × 30 reps
Set 2: 5 lb × 30 reps
Seated Row (Cable)
Heavy
Set 1: 170 lb × 8 reps
Set 2: 170 lb × 8 reps
Set 3: 90 lb × 20 reps
Close Grip Bench Press (Smith Machine)
Controlled eccentric w/pause
Set 1: 215 lb × 8 reps
Set 2: 215 lb × 8 reps
Set 3: 145 lb × 20 reps
Face Pull (Cable)
Paused
Set 1: 30 lb × 16 reps
Set 2: 30 lb × 16 reps
Set 3: 30 lb × 16 reps
General Duration Isometric
Neck Isometric: all sides
Set 1: 0:30
Set 2: 0:30
Set 3: 0:30
https://link.strong.app/mlzpsbnw
Wednesday, April 1, 2026 at 3:21 PM
Incline Y-Raises: 2 x 30 Reps (Light! 5–10 lbs)
Seated Cable Row: 2 x 8, 1 x 20
Close-Grip Smith Bench: 2 x 8, 1 x 20
Face Pulls: 3 x 20 w/hold
70% Neck ISOs: 3 x 30s/side
Reverse Fly (Dumbbell)
Y-Raise on incline bench
Set 1: 5 lb × 30 reps
Set 2: 5 lb × 30 reps
Seated Row (Cable)
Heavy
Set 1: 170 lb × 8 reps
Set 2: 170 lb × 8 reps
Set 3: 90 lb × 20 reps
Close Grip Bench Press (Smith Machine)
Controlled eccentric w/pause
Set 1: 215 lb × 8 reps
Set 2: 215 lb × 8 reps
Set 3: 145 lb × 20 reps
Face Pull (Cable)
Paused
Set 1: 30 lb × 16 reps
Set 2: 30 lb × 16 reps
Set 3: 30 lb × 16 reps
General Duration Isometric
Neck Isometric: all sides
Set 1: 0:30
Set 2: 0:30
Set 3: 0:30
https://link.strong.app/mlzpsbnw
