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…
Day 1: A. Assisted Pull Up Machine @ 30×1, 4-5 challenging reps x 4 sets or Banded Pull Ups, 5-6 reps x 4 sets. Advanced: Strict Pull Ups, 4-8 reps x 4 sets. B1. Seated Cable Pull Downs, 12-15 reps/each way x 4 sets,…
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, rest 1:00 B2. DB…
Week 66(Week of 4/1/24) 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…
Week 65(Week of 3/25/24) Day 1: A. TRX Vertical Pull Ups @ 30×1, 8-10 reps 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 Supinated Pull Ups, 6-8 reps…
Week 64(Week of 3/18/24) Day 1: A. TRX Vertical Pull Ups @ 30×1, 8-10 reps 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 Supinated Pull Ups, 6-8 reps…
Week 63(Week of 3/11/24) Day 1: A. Assisted Pull Up Machine @ 30×1, 4-6 challenging reps x 4 sets or Banded Pull Ups, 6-8 reps x 4 sets. Advanced: Strict Mix Grip Pull Ups, 8-10 reps x 4 sets. B1. Seated Cable Pull Downs,…