Week 154(Week of 1/5/25)
Week 154(Week of 1/5/25) 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…
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Pull Up Program
Week 153(Week of 12/29/25)
Week 153(Week of 12/29/25) 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 152(Week of 12/22/25)
Week 152(Week of 12/22/25) 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 151(Week of 12/15/25)
Week 151(Week of 12/15/25) 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 150(Week of 12/8/25)
Week 150(Week of 12/8/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 7-9 reps x 4 sets, rest 1:00 *2 Second Iso Hold at Top + 2 Second Lowering Phase* A2. Viking Press, 10-12 reps @ 40×1 x 4 sets, rest…
Week 149(Week of 12/1/25)
Week 149(Week of 12/1/25) 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. DB Floor Press, 10-12 reps @ 40×1 x 4 sets,…
Week 148(Week of 11/24/25)
Week 148(Week of 11/24/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 3-5 reps x 4 sets, rest 1:00 *5 Second Iso Hold at Top + 5 Second Lowering Phase* A2. DB Bench Press, 10-12 reps @ 31×1 x 4 sets,…
Week 147(Week of 11/17/25)
Week 147(Week of 11/17/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 4-6 reps x 4 sets, rest 1:00 *4 Second Iso Hold at Top + 4 Second Lowering Phase* A2. DB Standing Press, 10-12 reps @ 40×1 x 4 sets,…
Week 146(Week of 11/10/25)
Week 146(Week of 11/10/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 5-7 reps x 4 sets, rest 1:00 *3 Second Iso Hold at Top + 3 Second Lowering Phase* A2. DB Floor Press Knees Flexed, 10-12 reps @ 40×1 x…
Week 145(Week of 11/3/25)
Week 145(Week of 11/3/25) 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 Bench Press, 10-12 reps x 4 sets, rest 1:00….