Week 78(Week of 7/1/24) Day 1: A. Assisted Pull Up Machine @ 30×1, 8-10 reps x 4 sets or TRX Vertical Pull Ups, 10-12 reps x 4 sets. *Come down every rep, slow and controlled.* Advanced: Mix Grip[ Weighted Pull Ups, 1.1.1.1 x 4…
Week 77(Week of 6/24/24) Day 1: A. Assisted Pull Up Machine @ 30×1, 6-8 challenging reps x 4 sets or Banded Pull Ups, 6-8 reps x 4 sets. Advanced: Strict Pull Ups, 6-8 reps x 4 sets. B1. Standing Low Cable Row, 12-15 reps/each…
Week 76(Week of 6/17/24) Day 1: A. Assisted Pull Up Machine @ 30×1, 5-6 challenging reps x 5 sets or Banded Pull Ups, 6-8 reps x 5 sets. Advanced: Strict Supinated Pull Ups, 8-10 reps x 4 sets. B1. Seated Cable Row, 12-15 reps/each…
Week 75(Week of 6/10/24) 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 74(Week of 6/3/24) 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 73(Week of 5/20/24) Day 1: A. Negative Pull Ups Supinated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30: Advanced: Strict Chest to Bar Pull Ups Cluster, 1.1.1.1.1 x 5 sets, rest 10 seconds in between each rep, rest 1:30 between each set….
Week 72(Week of 5/13/24) 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 71(Week of 5/6/24) Day 1: A. Isometric Hold Chin Over Bar, 5-6 seconds each rep @ 30×1, 1.1.1.1.1 x 4 sets, rest 1:30: *Come down every rep, slow and controlled.* Advanced: Weighted Supinated Pull Ups, 1.1.1.1.1.1 x 4 sets, rest 10 seconds in…
Week 70(Week of 4/29/24) Day 1: A. Assisted Pull Up Machine @ 30×1, 6-8 challenging reps x 4 sets or Banded Pull Ups, 8-10 reps x 4 sets. Advanced: Weighted Pronated Pull Ups, 3-4 reps x 4 sets. B1. Standing Cable Rows, 12-15 reps/each…
Week 69(Week of 4/22/24) Day 1: A. Pull Up Clusters @, 1.1.1.1.1.1 x 4 sets or Assisted Pull Up Machine, 8-10 reps x 4 sets. Advanced: Strict Weighted Supinated Pull Up Cluster, 1.1.1.1.1 reps x 4 sets. B1. Seated Cable Pull Downs, 15 reps/each…