Session 3 (5)
Thursday, May 14, 2026 at 3:39 PM
Controlled eccentric with pause
Lat Pulldown - Underhand (Cable)
Set 1: 130 lb × 15 reps
Set 2: 130 lb × 15 reps
Set 3: 130 lb × 15 reps
Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 15 reps
High Row (Machine)
Wide grip
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps
Scapular Push-up
Set 1: 21 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 20 reps
Set 5: 10 reps
Set 6: 9 reps
Neck Lateral Flexion (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps
Neck Rotation (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps
https://link.strong.app/zpzhcnyd
Thursday, May 14, 2026 at 3:39 PM
Controlled eccentric with pause
Lat Pulldown - Underhand (Cable)
Set 1: 130 lb × 15 reps
Set 2: 130 lb × 15 reps
Set 3: 130 lb × 15 reps
Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 15 reps
High Row (Machine)
Wide grip
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps
Scapular Push-up
Set 1: 21 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 20 reps
Set 5: 10 reps
Set 6: 9 reps
Neck Lateral Flexion (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps
Neck Rotation (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps
https://link.strong.app/zpzhcnyd
