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…
Week 179(Week of 6/29/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 6-8 reps x 4 sets, rest 1:00 *3 Second Iso Hold at Top + 3 Second Lowering Phase* A2. DB Floor Press,, 10-12 reps @ 3 second lowering each…
Week 178(Week of 6/22/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 2-3 reps x 4 sets, rest 1:00 *4 Second Iso Hold at Top + 4 Second Lowering Phase* A2. DB Bench Press, 10-12 reps @ 31×1 x 4 sets,…
Week 177(Week of 6/15/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 3-5 reps x 5 sets, rest 1:00 *2 Second Iso Hold at Top + 2 Second Lowering Phase* A2. DB Bench Press, 10-12 reps x 4 sets, rest 1:00….
Week 176(Week of 6/8/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 4-6 reps x 4 sets, rest 1:00 *3 Second Iso Hold at Top + 3 Second Lowering Phase* A2. DB Floor Press, 10-12 reps @ 3 second lowering each…
Week 175(Week of 6/1/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 5-7 reps x 4 sets, rest 1:00 *4 Second Iso Hold at Top + 3 Second Lowering Phase* A2. DB Standing Arnold Press, 10-12 reps @ 3 second lowering…
Week 175(Week of 5/25/26) 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 174(Week of 5/18/26) 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…
Week 173(Week of 5/11/26) 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 Standing Arnold Press, 10-12 reps @ 3 second lowering…