Week 175(Week of 6/1/26)
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…
Email: kevin@vbwayfitness.com
Call Us: 508-930-8734
Pull Up Program
Week 175(Week of 5/25/26)
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)
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)
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…
Week 172(Week of 5/4/26)
Week 172(Week of 5/4/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 8-10 reps x 5 sets, rest 1:00 *1 Second Iso Hold at Top + 1 Second Lowering Phase* A2. Incline Wide Grip DB Bench Press, 10-12 reps x 4…
Week 171(Week of 4/27/26)
Week 171(Week of 4/27/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 5-7 reps x 4 sets, rest 1:00 *3-4 Second Iso Hold at Top + 2-3 Second Lowering Phase* A2. DB Traditional Curls, 10-12 reps x 4 sets, rest 1:00….
Week 170(Week of 4/20/26)
Week 170(Week of 4/20/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 5-7 reps x 5 sets, rest 1:00 *2 Second Iso Hold at Top + 2 Second Lowering Phase* A2. DB Floor Press, 10-12 reps x 4 sets, rest 1:00….
Week 169(Week of 4/13/26)
Week 169(Week of 4/13/26) 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….
Week 168(Week of 4/6/26)
Week 168(Week of 4/6/26) 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 + 4 Second Lowering Phase* A2. DB Standing Press, 10-12 reps @ 3 second lowering each…
Week 167(Week of 3/30/26)
Week 167(Week of 3/30/26) 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…