SESSION 1 (4)
Tuesday, May 5, 2026 at 4:15 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 110 lb × 15 reps
Set 2: 110 lb × 15 reps
Set 3: 110 lb × 15 reps
High Row (Machine)
Set 1: 50 lb × 20 reps
Set 2: 50 lb × 20 reps
Bench Press (Smith Machine)
Set 1: 170 lb × 15 reps
Set 2: 170 lb × 15 reps
Set 3: 170 lb × 14 reps
Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 13 lb × 15 reps
Set 2: 13 lb × 15 reps
Neck Extension (Harness)
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +20 lb × 20 reps
Set 2: +20 lb × 19 reps
https://link.strong.app/bxculobq
Tuesday, May 5, 2026 at 4:15 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 110 lb × 15 reps
Set 2: 110 lb × 15 reps
Set 3: 110 lb × 15 reps
High Row (Machine)
Set 1: 50 lb × 20 reps
Set 2: 50 lb × 20 reps
Bench Press (Smith Machine)
Set 1: 170 lb × 15 reps
Set 2: 170 lb × 15 reps
Set 3: 170 lb × 14 reps
Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 13 lb × 15 reps
Set 2: 13 lb × 15 reps
Neck Extension (Harness)
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +20 lb × 20 reps
Set 2: +20 lb × 19 reps
https://link.strong.app/bxculobq
