v4 SESSION 4 (Week 3)
Tuesday, August 25, 2026 at 3:55 PM
Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps
Chin Up
Rings
Set 1: +50 lb × 10 reps
Set 2: +50 lb × 9 reps
Set 3: +50 lb × 8 reps
High Row (Machine)
Cable to sternum
Set 1: 70 lb × 15 reps
Set 2: 70 lb × 15 reps
Set 3: 70 lb × 12 reps
Reverse Fly (Dumbbell)
Chest supported
Set 1: 15 lb × 12 reps
Set 2: 15 lb × 12 reps
Set 3: 15 lb × 11 reps
Cable Crunch
Low on time
Set 1: 120 lb × 0 reps
Set 2: 120 lb × 0 reps
Set 3: 120 lb × 0 reps
Neck Extension (Harness)
Skip, neck/upper back flare up
Set 1: 70 lb × 0 reps
Set 2: 70 lb × 0 reps
Set 3: 40 lb × 0 reps
https://link.strong.app/thtvpbss
Tuesday, August 25, 2026 at 3:55 PM
Scapular Pull Up
Set 1: 10 reps
Set 2: 10 reps
Chin Up
Rings
Set 1: +50 lb × 10 reps
Set 2: +50 lb × 9 reps
Set 3: +50 lb × 8 reps
High Row (Machine)
Cable to sternum
Set 1: 70 lb × 15 reps
Set 2: 70 lb × 15 reps
Set 3: 70 lb × 12 reps
Reverse Fly (Dumbbell)
Chest supported
Set 1: 15 lb × 12 reps
Set 2: 15 lb × 12 reps
Set 3: 15 lb × 11 reps
Cable Crunch
Low on time
Set 1: 120 lb × 0 reps
Set 2: 120 lb × 0 reps
Set 3: 120 lb × 0 reps
Neck Extension (Harness)
Skip, neck/upper back flare up
Set 1: 70 lb × 0 reps
Set 2: 70 lb × 0 reps
Set 3: 40 lb × 0 reps
https://link.strong.app/thtvpbss
