Week 123(Week of 5/26/25)
Week 123(Week of 5/26/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 6-8 reps x 4 sets, rest 1:00 *2-3 Second Iso Hold at Top + 2-3 Second Lowering Phase* A2. DB Hammer Curls, 10-12 reps x 4 sets, rest 1:00….
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Pull Up Program
Week 122(Week of 5/19/25)
Week 122(Week of 5/19/25) Day 1: A1. Barbell Inverted Row or Assisted Pull Up Machine, 3-5 reps x 4 sets, rest 1:00 *5-7 Second Iso Hold at Top + 5 Second Lowering Phase* A2. DB Zotman Curls, 10-12 reps x 4 sets, rest 1:00….
Week 121(Week of 5/12/25)
Week 121(Week of 5/12/25) Day 1: A1. Barbell Inverted Row or Assisted Pull Up Machine, 4-6 reps x 4 sets, rest 1:00 *4-6 Second Iso Hold at Top + 4-6 Second Lowering Phase* A2. KB Curls, 10-12 reps x 4 sets, rest 1:00. B1….
Week 120(Week of 5/5/25)
Week 120(Week of 5/5/25) Day 1: A1. Barbell Inverted Row or Assisted Pull Up Machine, 5-7 reps x 4 sets, rest 1:00 *4-5 Second Iso Hold at Top + 4-5 Second Lowering Phase* A2. DB Traditional Curls, 10-12 reps x 4 sets, rest 1:00….
Week 119(Week of 4/28/25)
Week 119(Week of 4/28/25) Day 1: A1. Barbell Inverted Row or Assisted Pull Up Machine, 6-8 reps x 4 sets, rest 1:00 *4 Second Iso Hold at Top + 4 Second Lowering Phase* A2. DB Hammer Curls, 10-12 reps x 4 sets, rest 1:00….
Week 118(Week of 4/21/25)
Week 118(Week of 4/21/25) 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 117(Week of 4/14/25)
Week 117(Week of 4/14/25) Day 1: A. TRX Row @ 30×1, 8-10 reps x 4 sets or TRX Vertical Pull Ups, 8-10 reps x 4 sets. *Come down every rep, slow and controlled.* Advanced: Mix Grip Weighted Pull Ups Clusters, 1.1.1.1 x 4 sets,…
Week 116(Week of 4/7/25)
Week 116(Week of 4/7/25) Day 1: A. Isometric Hold Forehead At Bar, 3-4 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: Weighted Mix…
Week 115(Week of 3/31/25)
Week 115(Week of 3/31/25) 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…
Week 114 of Training(Week of 3/24/25)
Week 114 of Training(Week of 3/24/25) Day 1: A. Negative Pull Ups Pronated @ 30×1, 1.1.1.1.1 x 5 sets, rest 1:30: *Come down every rep, slow and controlled.* Advanced: Strict Chest to Bar Pull Ups Cluster, 1.1.1.1.1 x 5 sets, rest 10 seconds in…