v4 SESSION 1 (Week 3)
Monday, August 17, 2026 at 3:49 PM
Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps
Chest-Supported Row (Machine)
Set 1: 160 lb × 12 reps
Set 2: 160 lb × 12 reps
Set 3: 160 lb × 10 reps
Bench Press (Smith Machine)
Set 1: 220 lb × 12 reps
Set 2: 220 lb × 12 reps
Set 3: 220 lb × 10 reps
Single Arm Cable Wrist Curl
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps
Set 3: 30 lb × 15 reps
Swiss Bar Curl
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps
Neck Extension (Harness)
Wife interrupted me and ran out of time
Set 1: 75 lb × 0 reps
Set 2: 75 lb × 0 reps
Set 3: 40 lb × 0 reps
https://link.strong.app/agsrkqtk
Monday, August 17, 2026 at 3:49 PM
Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps
Chest-Supported Row (Machine)
Set 1: 160 lb × 12 reps
Set 2: 160 lb × 12 reps
Set 3: 160 lb × 10 reps
Bench Press (Smith Machine)
Set 1: 220 lb × 12 reps
Set 2: 220 lb × 12 reps
Set 3: 220 lb × 10 reps
Single Arm Cable Wrist Curl
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps
Set 3: 30 lb × 15 reps
Swiss Bar Curl
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps
Neck Extension (Harness)
Wife interrupted me and ran out of time
Set 1: 75 lb × 0 reps
Set 2: 75 lb × 0 reps
Set 3: 40 lb × 0 reps
https://link.strong.app/agsrkqtk
