SESSION 1 (5)
Monday, May 11, 2026 at 2:26 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 115 lb × 15 reps
Set 2: 115 lb × 15 reps
Set 3: 115 lb × 15 reps
High Row (Machine)
Set 1: 53 lb × 20 reps
Set 2: 53 lb × 20 reps
Bench Press (Smith Machine)
Set 1: 175 lb × 15 reps
Set 2: 175 lb × 15 reps
Set 3: 175 lb × 15 reps
Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 13 lb × 16 reps
Set 2: 13 lb × 16 reps
Neck Extension (Harness)
Set 1: 33 lb × 20 reps
Set 2: 33 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +23 lb × 15 reps
Set 2: +23 lb × 15 reps
https://link.strong.app/aiovlngb
Monday, May 11, 2026 at 2:26 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 115 lb × 15 reps
Set 2: 115 lb × 15 reps
Set 3: 115 lb × 15 reps
High Row (Machine)
Set 1: 53 lb × 20 reps
Set 2: 53 lb × 20 reps
Bench Press (Smith Machine)
Set 1: 175 lb × 15 reps
Set 2: 175 lb × 15 reps
Set 3: 175 lb × 15 reps
Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 13 lb × 16 reps
Set 2: 13 lb × 16 reps
Neck Extension (Harness)
Set 1: 33 lb × 20 reps
Set 2: 33 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +23 lb × 15 reps
Set 2: +23 lb × 15 reps
https://link.strong.app/aiovlngb
