Thunderbird Ridge 🌞

MC Double ✌️

Legs & Core

NVRC Push #2
Sunday, January 11, 2026 at 7:18 AM

Bench Press (Dumbbell)
W1: 50 lb × 8 [Warm-up]
W2: 60 lb × 4 [Warm-up]
W3: 70 lb × 2 [Warm-up]
Set 1: 80 lb × 8
Set 2: 75 lb × 9
Set 3: 75 lb × 8

Incline Chest Fly (Dumbbell)
W1: 40 lb × 8 [Warm-up]
Set 1: 55 lb × 10
Set 2: 50 lb × 12
Set 3: 50 lb × 10

Incline Lateral Raise (Dumbbell)
W1: 15 lb × 8 [Warm-up]
Set 1: 20 lb × 14
Set 2: 20 lb × 12
Set 3: 20 lb × 12

Lying Lateral Raise (Dumbbell)
W1: 10 lb × 8 [Warm-up]
Set 1: 15 lb × 12
Set 2: 15 lb × 12

JM Press (Smith Machine)
W1: 95 lb × 8 [Warm-up]
W2: 135 lb × 4 [Warm-up]
Set 1: 155 lb × 10
Set 2: 155 lb × 8
Set 3: 155 lb × 8

Triceps Pushdown (Cable - Straight Bar)
W1: 80 lb × 8 [Warm-up]
Set 1: 130 lb × 12
Set 2: 130 lb × 10
Set 3: 130 lb × 10
https://link.strong.app/ihmrxvas

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Michael Senior

Chest Shoulders & Triceps

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Thunderbird Ridge 🌞

MC Double ✌️

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Legs & Core

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