Session 4 (5)
Friday, May 15, 2026 at 3:10 PM
Controlled eccentric with pause
Bicep Curl (Barbell)
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps
Skullcrusher (Barbell)
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps
Forearm Curl (Roller)
Set 1: 42.5 lb × 14 reps
Set 2: 42.5 lb × 14 reps
Reverse Forearm Curl (Roller)
Set 1: 35 lb × 15 reps
Set 2: 35 lb × 15 reps
Cable Crunch
Set 1: 90 lb × 20 reps
Set 2: 90 lb × 20 reps
Set 3: 90 lb × 20 reps
Shrug (Smith Machine)
Rest pause x2
Set 1: 145 lb × 20 reps
Set 2: 145 lb × 10 reps
Set 3: 145 lb × 10 reps
Set 4: 145 lb × 20 reps
Set 5: 145 lb × 10 reps
Set 6: 145 lb × 10 reps
https://link.strong.app/bvfkcuaf
Friday, May 15, 2026 at 3:10 PM
Controlled eccentric with pause
Bicep Curl (Barbell)
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps
Skullcrusher (Barbell)
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps
Forearm Curl (Roller)
Set 1: 42.5 lb × 14 reps
Set 2: 42.5 lb × 14 reps
Reverse Forearm Curl (Roller)
Set 1: 35 lb × 15 reps
Set 2: 35 lb × 15 reps
Cable Crunch
Set 1: 90 lb × 20 reps
Set 2: 90 lb × 20 reps
Set 3: 90 lb × 20 reps
Shrug (Smith Machine)
Rest pause x2
Set 1: 145 lb × 20 reps
Set 2: 145 lb × 10 reps
Set 3: 145 lb × 10 reps
Set 4: 145 lb × 20 reps
Set 5: 145 lb × 10 reps
Set 6: 145 lb × 10 reps
https://link.strong.app/bvfkcuaf
