v4 SESSION 3 (Week 1)
Thursday, August 6, 2026 at 3:55 PM
Incline Bench Press (Dumbbell)
Set 1: 70 lb × 10 reps
Set 2: 70 lb × 10 reps
Set 3: 70 lb × 10 reps
Chest Fly (Dumbbell)
Set 1: 25 lb × 10 reps
Set 2: 25 lb × 10 reps
Set 3: 25 lb × 10 reps
Lateral Raise (Dumbbell)
Set 1: 10 lb × 12 reps
Set 2: 10 lb × 12 reps
Set 3: 10 lb × 12 reps
Standing Wrist Curl
Fingertip curl behind the back
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps
Neck Lateral Flexion (Harness)
Set 1: +20 lb × 15 reps
Set 2: +20 lb × 15 reps
Neck Rotation (Harness)
Set 1: +20 lb × 15 reps
Set 2: +20 lb × 15 reps
https://link.strong.app/umoaxlpm
Thursday, August 6, 2026 at 3:55 PM
Incline Bench Press (Dumbbell)
Set 1: 70 lb × 10 reps
Set 2: 70 lb × 10 reps
Set 3: 70 lb × 10 reps
Chest Fly (Dumbbell)
Set 1: 25 lb × 10 reps
Set 2: 25 lb × 10 reps
Set 3: 25 lb × 10 reps
Lateral Raise (Dumbbell)
Set 1: 10 lb × 12 reps
Set 2: 10 lb × 12 reps
Set 3: 10 lb × 12 reps
Standing Wrist Curl
Fingertip curl behind the back
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps
Neck Lateral Flexion (Harness)
Set 1: +20 lb × 15 reps
Set 2: +20 lb × 15 reps
Neck Rotation (Harness)
Set 1: +20 lb × 15 reps
Set 2: +20 lb × 15 reps
https://link.strong.app/umoaxlpm
