Session 3 (6)
Thursday, May 21, 2026 at 3:38 PM
Controlled eccentric with pause
Lat Pulldown - Underhand (Cable)
Set 1: 135 lb × 15 reps
Set 2: 135 lb × 15 reps
Set 3: 135 lb × 15 reps
Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 160 lb × 15 reps
Set 2: 160 lb × 15 reps
Set 3: 160 lb × 15 reps
High Row (Machine)
Wide grip
Set 1: 60 lb × 20 reps
Set 2: 60 lb × 20 reps
Incline Chest Fly (Dumbbell)
Set 1: 20 lb × 12 reps
Set 2: 20 lb × 12 reps
Neck Lateral Flexion (Harness)
Set 1: +17.5 lb × 20 reps
Set 2: +17.5 lb × 20 reps
Neck Rotation (Harness)
Set 1: +17.5 lb × 20 reps
Set 2: +17.5 lb × 20 reps
https://link.strong.app/tnwlamtv
Thursday, May 21, 2026 at 3:38 PM
Controlled eccentric with pause
Lat Pulldown - Underhand (Cable)
Set 1: 135 lb × 15 reps
Set 2: 135 lb × 15 reps
Set 3: 135 lb × 15 reps
Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 160 lb × 15 reps
Set 2: 160 lb × 15 reps
Set 3: 160 lb × 15 reps
High Row (Machine)
Wide grip
Set 1: 60 lb × 20 reps
Set 2: 60 lb × 20 reps
Incline Chest Fly (Dumbbell)
Set 1: 20 lb × 12 reps
Set 2: 20 lb × 12 reps
Neck Lateral Flexion (Harness)
Set 1: +17.5 lb × 20 reps
Set 2: +17.5 lb × 20 reps
Neck Rotation (Harness)
Set 1: +17.5 lb × 20 reps
Set 2: +17.5 lb × 20 reps
https://link.strong.app/tnwlamtv
