Week 162(Week of 2/23/26)
Week 162(Week of 2/23/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 5 reps x 4 sets, rest 1:00 *2 Second Iso Hold at Top + 2-3 Second Lowering Phase* A2. DB Bench Press, 10-12 reps @ 3 second lowering, 2…
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Pull Up Program
Week 161(Week of 2/16/26)
Week 161(Week of 2/16/26) 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 160(Week of 2/9/26)
Week 160(Week of 2/9/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 8 reps x 4 sets, rest 1:00 *0 Second Iso Hold at Top + 2 Second Lowering Phase* A2. DB Bench Press, 12-15 reps @ 31×1 x 4 sets,…
Week 159(Week of 2/2/26)
Week 159(Week of 2/2/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 10 reps x 4 sets, rest 1:00 *0 Second Iso Hold at Top + 1 Second Lowering Phase* A2. DB Standing Arnold Press, 10-12 reps @ 2 second lowering…
Week 158(Week of 1/26/26)
Week 158(Week of 1/26/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 3 reps x 4 sets, rest 1:00 *5 Second Iso Hold at Top + 3 Second Lowering Phase* A2. Barbell Strict Press, 10-12 reps @ 3 second lowering each…
Week 157(Week of 1/19/25)
Week 157(Week of 1/19/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 4 reps x 4 sets, rest 1:00 *4 Second Iso Hold at Top + 4 Second Lowering Phase* A2. DB Floor Press Knees Flexed, 10-12 reps @ 3 second…
Week 156(Week of 1/12/25)
Week 156(Week of 1/12/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 5 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 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…
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…