SESSION 1 (6)
Tuesday, May 19, 2026 at 3:21 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 120 lb × 15 reps
Set 2: 120 lb × 15 reps
Set 3: 120 lb × 15 reps
High Row (Machine)
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps
Bench Press (Smith Machine)
Set 1: 180 lb × 15 reps
Set 2: 180 lb × 15 reps
Set 3: 180 lb × 12 reps
Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 15 lb × 14 reps
Set 2: 15 lb × 12 reps
Neck Extension (Harness)
Set 1: 35 lb × 20 reps
Set 2: 35 lb × 20 reps
Set 3: 35 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +25 lb × 15 reps
Set 2: +25 lb × 15 reps
https://link.strong.app/kxwolbmm
Tuesday, May 19, 2026 at 3:21 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 120 lb × 15 reps
Set 2: 120 lb × 15 reps
Set 3: 120 lb × 15 reps
High Row (Machine)
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps
Bench Press (Smith Machine)
Set 1: 180 lb × 15 reps
Set 2: 180 lb × 15 reps
Set 3: 180 lb × 12 reps
Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 15 lb × 14 reps
Set 2: 15 lb × 12 reps
Neck Extension (Harness)
Set 1: 35 lb × 20 reps
Set 2: 35 lb × 20 reps
Set 3: 35 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +25 lb × 15 reps
Set 2: +25 lb × 15 reps
https://link.strong.app/kxwolbmm
