v3 SESSION 3 (2)
Thursday, July 16, 2026 at 3:41 PM
Incline Bench Press (Dumbbell)
Set 1: 70 lb × 13 reps
Set 2: 70 lb × 13 reps
Set 3: 70 lb × 12 reps
Lateral Raise (Dumbbell)
Single arm, focus on keeping the shoulder depressed
Switch to bilateral, light weight, no trap involvement
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 16 reps
Set 3: 8 lb × 15 reps
Chest Dip
Too much shoulder fatigue esp. right
Replace with alternate triceps movement
Set 1: +0 lb × 0 reps
Standing Wrist Curl
Fingertip curl behind the back
Set 1: 65 lb × 15 reps
Set 2: 65 lb × 15 reps
Set 3: 65 lb × 15 reps
Triceps Pushdown (Cable)
EZ bar. Focus on scapular depression and not inducing the nerve pain
Set 1: 30 lb × 12 reps
Set 2: 30 lb × 12 reps
Set 3: 30 lb × 0 reps
Neck Rotation (Harness)
Very heavy
Set 1: +25 lb × 20 reps
Set 2: +25 lb × 20 reps
Neck Lateral Flexion (Harness)
Set 1: +25 lb × 20 reps
Set 2: +25 lb × 20 reps
https://link.strong.app/alalysne
Thursday, July 16, 2026 at 3:41 PM
Incline Bench Press (Dumbbell)
Set 1: 70 lb × 13 reps
Set 2: 70 lb × 13 reps
Set 3: 70 lb × 12 reps
Lateral Raise (Dumbbell)
Single arm, focus on keeping the shoulder depressed
Switch to bilateral, light weight, no trap involvement
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 16 reps
Set 3: 8 lb × 15 reps
Chest Dip
Too much shoulder fatigue esp. right
Replace with alternate triceps movement
Set 1: +0 lb × 0 reps
Standing Wrist Curl
Fingertip curl behind the back
Set 1: 65 lb × 15 reps
Set 2: 65 lb × 15 reps
Set 3: 65 lb × 15 reps
Triceps Pushdown (Cable)
EZ bar. Focus on scapular depression and not inducing the nerve pain
Set 1: 30 lb × 12 reps
Set 2: 30 lb × 12 reps
Set 3: 30 lb × 0 reps
Neck Rotation (Harness)
Very heavy
Set 1: +25 lb × 20 reps
Set 2: +25 lb × 20 reps
Neck Lateral Flexion (Harness)
Set 1: +25 lb × 20 reps
Set 2: +25 lb × 20 reps
https://link.strong.app/alalysne
