Week 189(Week of 9/7/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 4-6 reps x 4 sets, rest 1:00 4-5 Second Iso Hold at Top + 4 Second Lowering Phase* A2. DB Standing Arnold Press lowering each rep 4 seconds,, 8-10 …
Week 188(Week of 8/31/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 3 reps x 4 sets, rest 1:00 *5 Second Iso Hold at Top + 3 Second Lowering Phase* A2. Barbell Strict Press, 10-12 reps @ 3 second lowering each…
Week 187(Week of 8/24/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 8-10 reps x 4 sets, rest 1:00 *1 Second Iso Hold at Top + 1 Second Lowering Phase* A2. Viking Press Tricep Grip, 10-12 reps x 4 sets, rest…
Week 186(Week of 8/17/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 6-8 reps x 5 sets, rest 1:00 *1 Second Iso Hold at Top + 2 Second Lowering Phase* A2. Flat Wide Grip DB Bench Press, 10-12 reps x 4…
Week 185(Week of 8/10/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 3-5 reps x 4 sets, rest 1:00 *2 Second Iso Hold at Top + 2 Second Lowering Phase* A2. DB Floor Press, 10-12 reps @ 3 second lowering each…
Week 184(Week of 8/3/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 4-6 reps x 4 sets, rest 1:00 *1 Second Iso Hold at Top + 2 Second Lowering Phase* A2. Viking Press, 10-12 reps @ 3 second lowering each rep…
Week 183(Week of 7/27/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 6 reps x 4 sets, rest 1:00 *1 Second Iso Hold at Top + 2-3 Second Lowering Phase* A2. Viking Press, 12-15 reps @ 31×1 x 4 sets, rest…
Week 182(Week of 7/20/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 6-8 reps x 4 sets, rest 1:00 *2 Second Iso Hold at Top + 2 Second Lowering Phase* A2. DB Floor Press, 10-12 reps @ 3 second lowering each…
Week181(Week of 7/13/26) Day 1: A. Isometric Hold Chin Over Bar, 4-5 seconds each rep @ 30×1, 1.1.1.1.1 x 4 sets, rest 1:30: *Come down every rep, slow and controlled.* Advanced: Strict Fast Bodyweight Pull Ups, 1.1.1.1.1.1 x 4 sets, rest 10 seconds in…
Week 180(Week of 7/6/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 4-6 reps x 4 sets, rest 1:00 *5 Second Iso Hold at Top + 4 Second Lowering Phase* A2. Viking Press, 10-12 reps @ 3 second lowering each rep…