v4 SESSION 4 (Week 2)
Friday, August 14, 2026 at 3:57 PM
Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps
Chin Up
Rings
Set 1: +45 lb × 10 reps
Set 2: +45 lb × 10 reps
Set 3: +45 lb × 10 reps
High Row (Machine)
Cable to sternum
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps
Reverse Fly (Dumbbell)
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 12 reps
Set 3: 15 lb × 12 reps
Cable Crunch
Set 1: 120 lb × 12 reps
Set 2: 120 lb × 12 reps
Set 3: 120 lb × 12 reps
Neck Extension (Harness)
Set 1: 70 lb × 20 reps
Set 2: 70 lb × 20 reps
Set 3: 40 lb × 30 reps
https://link.strong.app/pqzwjrbl
Friday, August 14, 2026 at 3:57 PM
Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps
Chin Up
Rings
Set 1: +45 lb × 10 reps
Set 2: +45 lb × 10 reps
Set 3: +45 lb × 10 reps
High Row (Machine)
Cable to sternum
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps
Reverse Fly (Dumbbell)
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 12 reps
Set 3: 15 lb × 12 reps
Cable Crunch
Set 1: 120 lb × 12 reps
Set 2: 120 lb × 12 reps
Set 3: 120 lb × 12 reps
Neck Extension (Harness)
Set 1: 70 lb × 20 reps
Set 2: 70 lb × 20 reps
Set 3: 40 lb × 30 reps
https://link.strong.app/pqzwjrbl
