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,…
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Pull Up Program
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….
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….
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…