Session 4 (3)
Friday, May 1, 2026 at 4:09 PM
Controlled eccentric with pause
Bicep Curl (Barbell)
Set 1: 55 lb × 16 reps
Set 2: 55 lb × 16 reps
Set 3: 55 lb × 16 reps
Skullcrusher (Barbell)
Set 1: 55 lb × 16 reps
Set 2: 55 lb × 16 reps
Set 3: 55 lb × 16 reps
Forearm Curl (Roller)
Set 1: 40 lb × 14 reps
Set 2: 40 lb × 14 reps
Reverse Forearm Curl (Roller)
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps
Cable Crunch
Set 1: 85 lb × 20 reps
Set 2: 85 lb × 19 reps
Set 3: 85 lb × 18 reps
Shrug (Smith Machine)
Rest pause x2
Set 1: 140 lb × 20 reps
Set 2: 140 lb × 11 reps
Set 3: 140 lb × 10 reps
Set 4: 140 lb × 20 reps
Set 5: 140 lb × 10 reps
Set 6: 140 lb × 10 reps
https://link.strong.app/vqyzlvcs
Friday, May 1, 2026 at 4:09 PM
Controlled eccentric with pause
Bicep Curl (Barbell)
Set 1: 55 lb × 16 reps
Set 2: 55 lb × 16 reps
Set 3: 55 lb × 16 reps
Skullcrusher (Barbell)
Set 1: 55 lb × 16 reps
Set 2: 55 lb × 16 reps
Set 3: 55 lb × 16 reps
Forearm Curl (Roller)
Set 1: 40 lb × 14 reps
Set 2: 40 lb × 14 reps
Reverse Forearm Curl (Roller)
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps
Cable Crunch
Set 1: 85 lb × 20 reps
Set 2: 85 lb × 19 reps
Set 3: 85 lb × 18 reps
Shrug (Smith Machine)
Rest pause x2
Set 1: 140 lb × 20 reps
Set 2: 140 lb × 11 reps
Set 3: 140 lb × 10 reps
Set 4: 140 lb × 20 reps
Set 5: 140 lb × 10 reps
Set 6: 140 lb × 10 reps
https://link.strong.app/vqyzlvcs
