v2 SESSION 1 (4)
Wednesday, June 17, 2026 at 3:50 PM
Chest-Supported Row (Machine)
Set 1: 140 lb × 13 reps
Set 2: 140 lb × 13 reps
Set 3: 140 lb × 12 reps
Bench Press (Smith Machine)
Set 1: 195 lb × 15 reps
Set 2: 195 lb × 13 reps
Set 3: 195 lb × 12 reps
Lateral Raise (Cable)
Swap excercise next session
Set 1: 18 lb × 14 reps
Set 2: 18 lb × 14 reps
Set 3: 18 lb × 13 reps
Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 130 lb × 15 reps
Set 2: 130 lb × 15 reps
Neck Extension (Harness)
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps
Set 3: 55 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +25 lb × 18 reps
Set 2: +25 lb × 18 reps
Set 3: +25 lb × 0 reps
https://link.strong.app/sjbejzfw
Wednesday, June 17, 2026 at 3:50 PM
Chest-Supported Row (Machine)
Set 1: 140 lb × 13 reps
Set 2: 140 lb × 13 reps
Set 3: 140 lb × 12 reps
Bench Press (Smith Machine)
Set 1: 195 lb × 15 reps
Set 2: 195 lb × 13 reps
Set 3: 195 lb × 12 reps
Lateral Raise (Cable)
Swap excercise next session
Set 1: 18 lb × 14 reps
Set 2: 18 lb × 14 reps
Set 3: 18 lb × 13 reps
Floor Press (Barbell)
Neutral grip bar 25 lbs
Set 1: 130 lb × 15 reps
Set 2: 130 lb × 15 reps
Neck Extension (Harness)
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps
Set 3: 55 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +25 lb × 18 reps
Set 2: +25 lb × 18 reps
Set 3: +25 lb × 0 reps
https://link.strong.app/sjbejzfw
