v2 SESSION 1 (2)
Thursday, June 4, 2026 at 3:14 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 130 lb × 15 reps
Set 2: 130 lb × 15 reps
Set 3: 130 lb × 15 reps
Bench Press (Smith Machine)
Set 1: 190 lb × 15 reps
Set 2: 190 lb × 14 reps
Set 3: 190 lb × 12 reps
Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 18 lb × 12 reps
Set 2: 18 lb × 12 reps
Set 3: 18 lb × 11 reps
Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 125 lb × 16 reps
Set 2: 125 lb × 15 reps
Neck Extension (Harness)
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps
Set 3: 45 lb × 17 reps
Neck Forward Flexion (Harness)
Ran out of time
Set 1: +25 lb × 16 reps
Set 2: +25 lb × 17 reps
Set 3: +25 lb × 0 reps
https://link.strong.app/arirapkx
Thursday, June 4, 2026 at 3:14 PM
Controlled eccentric with pause
Chest-Supported Row (Machine)
Set 1: 130 lb × 15 reps
Set 2: 130 lb × 15 reps
Set 3: 130 lb × 15 reps
Bench Press (Smith Machine)
Set 1: 190 lb × 15 reps
Set 2: 190 lb × 14 reps
Set 3: 190 lb × 12 reps
Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 18 lb × 12 reps
Set 2: 18 lb × 12 reps
Set 3: 18 lb × 11 reps
Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 125 lb × 16 reps
Set 2: 125 lb × 15 reps
Neck Extension (Harness)
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps
Set 3: 45 lb × 17 reps
Neck Forward Flexion (Harness)
Ran out of time
Set 1: +25 lb × 16 reps
Set 2: +25 lb × 17 reps
Set 3: +25 lb × 0 reps
https://link.strong.app/arirapkx
