v4 SESSION 3 (Week 2)
Thursday, August 13, 2026 at 2:09 PM
Incline Bench Press (Dumbbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps
Chest Fly (Dumbbell)
Lengthened partial
Set 1: 25 lb × 12 reps
Set 2: 25 lb × 12 reps
Set 3: 25 lb × 12 reps
Lateral Raise (Dumbbell)
Set 1: 12 lb × 14 reps
Set 2: 12 lb × 14 reps
Set 3: 12 lb × 14 reps
Standing Wrist Curl
Fingertip curl behind the back, cable machine
Set 1: 70 lb × 14 reps
Set 2: 70 lb × 14 reps
Set 3: 70 lb × 14 reps
Neck Lateral Flexion (Harness)
Set 1: +20 lb × 20 reps
Set 2: +20 lb × 20 reps
Neck Rotation (Harness)
Set 1: +20 lb × 18 reps
Set 2: +20 lb × 18 reps
https://link.strong.app/wzfpnvcd
Thursday, August 13, 2026 at 2:09 PM
Incline Bench Press (Dumbbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps
Chest Fly (Dumbbell)
Lengthened partial
Set 1: 25 lb × 12 reps
Set 2: 25 lb × 12 reps
Set 3: 25 lb × 12 reps
Lateral Raise (Dumbbell)
Set 1: 12 lb × 14 reps
Set 2: 12 lb × 14 reps
Set 3: 12 lb × 14 reps
Standing Wrist Curl
Fingertip curl behind the back, cable machine
Set 1: 70 lb × 14 reps
Set 2: 70 lb × 14 reps
Set 3: 70 lb × 14 reps
Neck Lateral Flexion (Harness)
Set 1: +20 lb × 20 reps
Set 2: +20 lb × 20 reps
Neck Rotation (Harness)
Set 1: +20 lb × 18 reps
Set 2: +20 lb × 18 reps
https://link.strong.app/wzfpnvcd
