Session 3 (4)
Friday, May 8, 2026 at 10:51 AM
Controlled eccentric with pause
Lat Pulldown - Underhand (Cable)
Set 1: 125 lb × 15 reps
Set 2: 125 lb × 15 reps
Set 3: 125 lb × 13 reps
Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 150 lb × 15 reps
Set 2: 150 lb × 15 reps
Set 3: 150 lb × 15 reps
High Row (Machine)
Wide grip
Set 1: 50 lb × 21 reps
Set 2: 50 lb × 21 reps
Scapular Push-up
Next session, two sets with rest pause x2
Set 1: 21 reps
Set 2: 21 reps
Set 3: 21 reps
Neck Rotation (Harness)
Set 1: +12.5 lb × 20 reps
Set 2: +12.2 lb × 20 reps
Neck Lateral Flexion (Harness)
Set 1: +12.5 lb × 20 reps
Set 2: +12.5 lb × 20 reps
https://link.strong.app/jdcngfbf
Friday, May 8, 2026 at 10:51 AM
Controlled eccentric with pause
Lat Pulldown - Underhand (Cable)
Set 1: 125 lb × 15 reps
Set 2: 125 lb × 15 reps
Set 3: 125 lb × 13 reps
Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 150 lb × 15 reps
Set 2: 150 lb × 15 reps
Set 3: 150 lb × 15 reps
High Row (Machine)
Wide grip
Set 1: 50 lb × 21 reps
Set 2: 50 lb × 21 reps
Scapular Push-up
Next session, two sets with rest pause x2
Set 1: 21 reps
Set 2: 21 reps
Set 3: 21 reps
Neck Rotation (Harness)
Set 1: +12.5 lb × 20 reps
Set 2: +12.2 lb × 20 reps
Neck Lateral Flexion (Harness)
Set 1: +12.5 lb × 20 reps
Set 2: +12.5 lb × 20 reps
https://link.strong.app/jdcngfbf
