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Week 46(Week of 11/13/23)

Week 46(Week of 11/13/23) Day 1: A. Pull Ups Mix Grip @ 30×1, 6-10 challenging reps x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets. Advanced: Strict Pull Ups Mix Grip Weighted, 1.1.1.1.1 reps x 4 sets. B1. Standing Cable…

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Week 45(Week of 11/6/23)

Week 45(Week of 11/6/23) Day 1: A. Pull Ups Supinated @ 30×1, 6-10 challenging reps x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets. Advanced: Strict Pull Ups Supinated Weighted, 1.1.1.1.1 reps x 4 sets. B1. Seated Cable Rows, 15…

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Week 45(Week of 10/30/23)

Week 45(Week of 10/30/23) Day 1: A. Pull Ups Mix Grip @ 30×1, 5-10 challenging reps x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets. Advanced: Strict Pull Ups Mix Grip Weighted, 1.1.1.1.1 reps x 4 sets. B1. Standing Cable…

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Week 44(Week of 10/23/23)

Week 44(Week of 10/23/23) Day 1: A. Pull Ups Pronated @ 30×1, 5-10 challenging reps x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets. Advanced: Strict Pull Ups Pronated Weighted, 1.1.1.1.1 reps x 4 sets. B1. Seated Cable Pull Downs,…

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Week 43(Week of 10/16/23)

Week 43(Week of 10/16/23) Day 1: A. Strict Mix Grip Pull Ups @ 30×1, 5-10 challenging reps x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets. Advanced: Strict Pull Ups Mix Grip Weighted, 3-4 reps x 4 sets. B1. Seated…

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Week 42(Week of 10/9/23)

Week 42(Week of 10/9/23) Day 1: A. Strict Supinated Pull Ups @ 30×1, 5-10 challenging reps x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets. Advanced: Strict Pull Ups Supinated Weighted, 3-4 reps x 4 sets. B1. Seated Cable Pull…

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Week 41(Week of 10/2/23)

Week 41(Week of 10/2/23) Day 1: A. TRX Row@ 30×1, 8-10 challenging reps x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets. Advanced: Strict Pull Ups Pronated, 6-10 reps x 4 sets. B1. Seated Rows, 15 reps x 4 sets,…

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Week 39(Week of 9/18/23)

Week 39(Week of 9/18/23) Day 1: A. TRX Row @ 30×1, 8-10 challenging reps x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets. Advanced: Strict Pull Ups Supinated 4-5, 5-6, 6-8, 8-0 reps reps x 4 sets. B1. Standing Cable…

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Week 38(Week of 9/11/23)

Week 38(Week of 9/11/23) Day 1: A. TRX Vertical Pull Ups @ 30×1, 8-10 challenging reps x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets. Advanced: Strict Pull Ups Pronated, 4-5, 5-6, 6-8, 8-0 reps reps x 4 sets. B1….

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