Week 15(Week of 4/3/23) Day 1: *Come down every rep, slow and controlled.* Advanced: Pronated, 4-6 reps or 5-7 reps or 7-10 reps x 4 sets, rest 10 seconds in between each rep, rest 1:30 between each set. B1. Seated Cable Row Single Arm, 12-15...
Read moreWeek 15(Week of 3/27/23) Day 1: *Come down every rep, slow and controlled.* Advanced: Mix Grip, 4-6 reps or 5-7 reps or 7-10 reps x 4 sets, rest 10 seconds in between each rep, rest 1:30 between each set. B1. Standing Low Cable Row Single Arm...
Read moreWeek 14(Week of 3/20/23) Day 1: A. TRX Vertical Pull Ups @ 30×1, 8-10 reps x 4 sets, rest 1:30 or Assisted Weighted Pull Machine, 8-12 reps x 4 sets. *Come down every rep, slow and controlled.* Advanced: Mix Grip Pull -Ups, 4-6 reps or 5-7 reps...
Read moreWeek 13(Week of 3/13/23) Day 1: A. Isometric Hold Forehead At Bar, 6-8 seconds each rep @ 30×1, 1.1.1.1.1 x 4 sets, rest 1:30 or Assisted Weighted Pull Machine, 8-12 reps x 4 sets. *Come down every rep, slow and controlled.* Advanced: Pronated...
Read moreWeek 12(Week of 3/6/23) Day 1: A. Isometric Hold Forehead At Bar, 5-6 seconds each rep @ 30×1, 1.1.1.1.1 x 4 sets, rest 1:30 or Assisted Weighted Pull Machine, 8-12 reps x 4 sets. *Come down every rep, slow and controlled.* Advanced: Mix Grip...
Read moreWeek 11(Week of 2/27/23) Day 1: *Come down every rep, slow and controlled.* Advanced: Weighted Pronated Ups, 1.1.1.1.1.1 x 4 sets, rest 10 seconds in between each rep, rest 1:30 between each set. B1. DB Lat Pull Overs, 12-15 reps x 4 sets, rest...
Read moreWeek 10(Week of 2/20/23) Day 1: *Come down every rep, slow and controlled.* Advanced: Weighted Mix Pull Ups, 1.1.1.1.1.1 x 4 sets, rest 10 seconds in between each rep, rest 1:30 between each set. B1. Single Arm Standing Cable Row, 12-15 reps/each...
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