v4 SESSION 1 (Week 4)
Wednesday, August 26, 2026 at 8:03 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 × 9 reps
Bench Press (Smith Machine)
Set 1: 225 lb × 12 reps
Set 2: 225 lb × 12 reps
Set 3: 225 lb × 11 reps
Single Arm Cable Wrist Curl
Skip, time constraint
Set 1: 30 lb × 0 reps
Set 2: 30 lb × 0 reps
Set 3: 30 lb × 0 reps
Bicep Curl (Cable)
Swapped Swiss bar for time
Set 1: 50 lb × 12 reps
Set 2: 50 lb × 12 reps
Set 3: 50 lb × 10 reps
Neck Extension (Harness)
Skip for at least a full week
Set 1: 75 lb × 0 reps
Set 2: 75 lb × 0 reps
Set 3: 40 lb × 0 reps
https://link.strong.app/wlfuogwm
Wednesday, August 26, 2026 at 8:03 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 × 9 reps
Bench Press (Smith Machine)
Set 1: 225 lb × 12 reps
Set 2: 225 lb × 12 reps
Set 3: 225 lb × 11 reps
Single Arm Cable Wrist Curl
Skip, time constraint
Set 1: 30 lb × 0 reps
Set 2: 30 lb × 0 reps
Set 3: 30 lb × 0 reps
Bicep Curl (Cable)
Swapped Swiss bar for time
Set 1: 50 lb × 12 reps
Set 2: 50 lb × 12 reps
Set 3: 50 lb × 10 reps
Neck Extension (Harness)
Skip for at least a full week
Set 1: 75 lb × 0 reps
Set 2: 75 lb × 0 reps
Set 3: 40 lb × 0 reps
https://link.strong.app/wlfuogwm
