v3 SESSION 3 (1)
Wednesday, July 8, 2026 at 3:05 PM
Incline Bench Press (Dumbbell)
Set 1: 65 lb × 15 reps
Set 2: 65 lb × 15 reps
Set 3: 65 lb × 14 reps
Lateral Raise (Dumbbell)
Single arm, focus on keeping the shoulder depressed
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps
Chest Dip
Too much shoulder fatigue esp. right. Try again next week or move/swap
Set 1: +0 lb × 0 reps
Set 2: +0 lb × 0 reps
Set 3: +0 lb × 0 reps
Standing Wrist Curl
Fingertip curl behind the back
Set 1: 45 lb × 17 reps
Set 2: 55 lb × 15 reps
Set 3: 60 lb × 15 reps
Neck Rotation (Harness)
Set 1: +22.5 lb × 20 reps
Set 2: +22.5 lb × 15 reps
Neck Lateral Flexion (Harness)
Set 1: +22.5 lb × 15 reps
Set 2: +22.5 lb × 15 reps
https://link.strong.app/fdkrvrio
Wednesday, July 8, 2026 at 3:05 PM
Incline Bench Press (Dumbbell)
Set 1: 65 lb × 15 reps
Set 2: 65 lb × 15 reps
Set 3: 65 lb × 14 reps
Lateral Raise (Dumbbell)
Single arm, focus on keeping the shoulder depressed
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps
Chest Dip
Too much shoulder fatigue esp. right. Try again next week or move/swap
Set 1: +0 lb × 0 reps
Set 2: +0 lb × 0 reps
Set 3: +0 lb × 0 reps
Standing Wrist Curl
Fingertip curl behind the back
Set 1: 45 lb × 17 reps
Set 2: 55 lb × 15 reps
Set 3: 60 lb × 15 reps
Neck Rotation (Harness)
Set 1: +22.5 lb × 20 reps
Set 2: +22.5 lb × 15 reps
Neck Lateral Flexion (Harness)
Set 1: +22.5 lb × 15 reps
Set 2: +22.5 lb × 15 reps
https://link.strong.app/fdkrvrio
