v3 SESSION 1 (1)
Monday, July 6, 2026 at 3:52 PM
Chest-Supported Row (Machine)
Set 1: 140 lb × 15 reps
Set 2: 140 lb × 15 reps
Set 3: 140 lb × 15 reps
Bench Press (Smith Machine)
Set 1: 205 lb × 15 reps
Set 2: 205 lb × 15 reps
Set 3: 205 lb × 12 reps
Swiss Bar Curl
Set 1: 55 lb × 12 reps
Set 2: 55 lb × 12 reps
Set 3: 55 lb × 12 reps
Single Arm Cable Wrist Curl
Set 1: 20 lb × 15 reps
Set 2: 20 lb × 15 reps
Set 3: 20 lb × 15 reps
Neck Extension (Harness)
Set 1: 65 lb × 20 reps
Set 2: 65 lb × 20 reps
Set 3: 65 lb × 16 reps
Neck Forward Flexion (Harness)
Set 1: +30 lb × 15 reps
Set 2: +30 lb × 13 reps
https://link.strong.app/bqrighrn
Monday, July 6, 2026 at 3:52 PM
Chest-Supported Row (Machine)
Set 1: 140 lb × 15 reps
Set 2: 140 lb × 15 reps
Set 3: 140 lb × 15 reps
Bench Press (Smith Machine)
Set 1: 205 lb × 15 reps
Set 2: 205 lb × 15 reps
Set 3: 205 lb × 12 reps
Swiss Bar Curl
Set 1: 55 lb × 12 reps
Set 2: 55 lb × 12 reps
Set 3: 55 lb × 12 reps
Single Arm Cable Wrist Curl
Set 1: 20 lb × 15 reps
Set 2: 20 lb × 15 reps
Set 3: 20 lb × 15 reps
Neck Extension (Harness)
Set 1: 65 lb × 20 reps
Set 2: 65 lb × 20 reps
Set 3: 65 lb × 16 reps
Neck Forward Flexion (Harness)
Set 1: +30 lb × 15 reps
Set 2: +30 lb × 13 reps
https://link.strong.app/bqrighrn
