v2 SESSION 1 (3)
Thursday, June 11, 2026 at 3:59 PM
Chest-Supported Row (Machine)
Set 1: 135 lb × 15 reps
Set 2: 135 lb × 15 reps
Set 3: 135 lb × 8 reps
Bench Press (Smith Machine)
Set 1: 190 lb × 15 reps
Set 2: 190 lb × 15 reps
Set 3: 190 lb × 15 reps
Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 18 lb × 13 reps
Set 2: 18 lb × 13 reps
Set 3: 18 lb × 12 reps
Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 125 lb × 18 reps
Set 2: 125 lb × 17 reps
Neck Extension (Harness)
Set 1: 50 lb × 20 reps
Set 2: 50 lb × 20 reps
Set 3: 50 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +25 lb × 17 reps
Set 2: +25 lb × 17 reps
Set 3: +25 lb × 0 reps
https://link.strong.app/xsddrbrb
Thursday, June 11, 2026 at 3:59 PM
Chest-Supported Row (Machine)
Set 1: 135 lb × 15 reps
Set 2: 135 lb × 15 reps
Set 3: 135 lb × 8 reps
Bench Press (Smith Machine)
Set 1: 190 lb × 15 reps
Set 2: 190 lb × 15 reps
Set 3: 190 lb × 15 reps
Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 18 lb × 13 reps
Set 2: 18 lb × 13 reps
Set 3: 18 lb × 12 reps
Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 125 lb × 18 reps
Set 2: 125 lb × 17 reps
Neck Extension (Harness)
Set 1: 50 lb × 20 reps
Set 2: 50 lb × 20 reps
Set 3: 50 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +25 lb × 17 reps
Set 2: +25 lb × 17 reps
Set 3: +25 lb × 0 reps
https://link.strong.app/xsddrbrb
