v4 SESSION 1 (Week 2)
Tuesday, August 11, 2026 at 4:01 PM
Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps
Chest-Supported Row (Machine)
Set 1: 150 lb × 12 reps
Set 2: 150 lb × 12 reps
Set 3: 150 lb × 12 reps
Bench Press (Smith Machine)
Set 1: 215 lb × 12 reps
Set 2: 215 lb × 12 reps
Set 3: 215 lb × 11 reps
Swiss Bar Curl
Set 1: 65 lb × 12 reps
Set 2: 65 lb × 12 reps
Set 3: 65 lb × 11 reps
Single Arm Cable Wrist Curl
Set 1: 25 lb × 15 reps
Set 2: 25 lb × 15 reps
Set 3: 25 lb × 15 reps
Neck Extension (Harness)
Set 1: 70 lb × 20 reps
Set 2: 40 lb × 27 reps
Set 3: 40 lb × 25 reps
https://link.strong.app/vlitgvdg
Tuesday, August 11, 2026 at 4:01 PM
Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps
Chest-Supported Row (Machine)
Set 1: 150 lb × 12 reps
Set 2: 150 lb × 12 reps
Set 3: 150 lb × 12 reps
Bench Press (Smith Machine)
Set 1: 215 lb × 12 reps
Set 2: 215 lb × 12 reps
Set 3: 215 lb × 11 reps
Swiss Bar Curl
Set 1: 65 lb × 12 reps
Set 2: 65 lb × 12 reps
Set 3: 65 lb × 11 reps
Single Arm Cable Wrist Curl
Set 1: 25 lb × 15 reps
Set 2: 25 lb × 15 reps
Set 3: 25 lb × 15 reps
Neck Extension (Harness)
Set 1: 70 lb × 20 reps
Set 2: 40 lb × 27 reps
Set 3: 40 lb × 25 reps
https://link.strong.app/vlitgvdg
