Week 144(Week of 10/27/25)
Week 144(Week of 10/27/25) 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. Viking Press, 10-12 reps x 4 sets, rest 1:00. B1….
Email: kevin@vbwayfitness.com
Call Us: 508-930-8734
Pull Up Program
Week 143(Week of 10/20/25)
Week 143(Week of 10/20/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 3-5 reps x 5 sets, rest 1:00 *4 Second Iso Hold at Top + 4 Second Lowering Phase* A2. DB Floor Press Knees Flexed 10-12 reps x 4 sets,…
Week 142(Week of 10/13/25)
Week 142(Week of 10/13/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 4-6 reps x 5 sets, rest 1:00 *3 Second Iso Hold at Top + 3 Second Lowering Phase* A2. DB Bench Press, 10-12 reps x 4 sets, rest 1:00….
Week 141(Week of 10/6/25)
Week 141(Week of 10/6/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 5-7 reps x 5 sets, rest 1:00 *2 Second Iso Hold at Top + 2 Second Lowering Phase* A2. DB Floor Press, 10-12 reps x 4 sets, rest 1:00….
Week 140(Week of 9/29/25)
Week 140(Week of 9/29/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 6-8 reps x 5 sets, rest 1:00 *1 Second Iso Hold at Top + 2 Second Lowering Phase* A2. Flat Wide Grip DB Bench Press, 10-12 reps x 4…
Week 139(Week of 9/22/25)
Week 139(Week of 9/22/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 8-10 reps x 5 sets, rest 1:00 *1 Second Iso Hold at Top + 1 Second Lowering Phase* A2. Incline Wide Grip DB Bench Press, 10-12 reps x 4…
Week 138(Week of 9/15/25)
Week 138(Week of 9/15/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 2-3 reps x 5 sets, rest 1:00 4-5 Second Iso Hold at Top + 2-3 Second Lowering Phase* A2. DB Bench Press, 10-12 reps x 4 sets, rest 1:00….
Week 137(Week of 9/8/25)
Week 137(Week of 9/8/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 3-5 reps x 4 sets, rest 1:00 5-6 Second Iso Hold at Top + 3-4 Second Lowering Phase* A2. Push Up or Modified Push Ups(Squat Rack or Decrease ROM…
Week 136(Week of 9/1/25)
Week 136(Week of 9/1/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 4-6 reps x 4 sets, rest 1:00 4-5 Second Iso Hold at Top + 4 Second Lowering Phase* A2. DB Standing Arnold Press lowering each rep 4 seconds,, 8-10 …
Week 135(Week of 8/25/25)
Week 135(Week of 8/25/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 5-7 reps x 4 sets, rest 1:00 3-4 Second Iso Hold at Top + 3 Second Lowering Phase* A2. DB Bench Press lowering each rep 4 seconds,, 8-10 reps…