v3 SESSION 1 (2)
Monday, July 13, 2026 at 2:40 PM
Chest-Supported Row (Machine)
Set 1: 145 lb × 15 reps
Set 2: 145 lb × 15 reps
Set 3: 145 lb × 13 reps
Bench Press (Smith Machine)
Set 1: 210 lb × 15 reps
Set 2: 210 lb × 15 reps
Set 3: 210 lb × 11 reps
Swiss Bar Curl
Set 1: 60 lb × 13 reps
Set 2: 60 lb × 13 reps
Set 3: 60 lb × 13 reps
Single Arm Cable Wrist Curl
Set 1: 23 lb × 15 reps
Set 2: 23 lb × 15 reps
Set 3: 23 lb × 15 reps
Neck Extension (Harness)
Set 1: 68 lb × 20 reps
Set 2: 68 lb × 20 reps
Set 3: 68 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +30 lb × 16 reps
Set 2: +30 lb × 15 reps
https://link.strong.app/pakztgen
Monday, July 13, 2026 at 2:40 PM
Chest-Supported Row (Machine)
Set 1: 145 lb × 15 reps
Set 2: 145 lb × 15 reps
Set 3: 145 lb × 13 reps
Bench Press (Smith Machine)
Set 1: 210 lb × 15 reps
Set 2: 210 lb × 15 reps
Set 3: 210 lb × 11 reps
Swiss Bar Curl
Set 1: 60 lb × 13 reps
Set 2: 60 lb × 13 reps
Set 3: 60 lb × 13 reps
Single Arm Cable Wrist Curl
Set 1: 23 lb × 15 reps
Set 2: 23 lb × 15 reps
Set 3: 23 lb × 15 reps
Neck Extension (Harness)
Set 1: 68 lb × 20 reps
Set 2: 68 lb × 20 reps
Set 3: 68 lb × 20 reps
Neck Forward Flexion (Harness)
Set 1: +30 lb × 16 reps
Set 2: +30 lb × 15 reps
https://link.strong.app/pakztgen
