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…
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Pull Up Program
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…
Week 134(Week of 8/18/25)
Week 134(Week of 8/18/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 6-8 reps x 4 sets, rest 1:00 32 Second Iso Hold at Top + 2 Second Lowering Phase* A2. DB Floor Press lowering each rep 3 seconds,, 10-12 reps…
Week 133(Week of 8/11/25)
Week 133(Week of 8/11/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 7-9 reps x 4 sets, rest 1:00 *2 Second Iso Hold at Top + 1 Second Lowering Phase* A2. DB Standing Press lowering each rep 3 seconds,, 10-12 reps…
Week 132(Week of 8/4/25)
Week 132(Week of 8/4/25) 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 lowering each rep 3 seconds,, 10-12 reps…
Week 131(Week of 7/28/25)
Week 131(Week of 7/28/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 3-4 reps x 4 sets, rest 1:00 *3 Second Iso Hold at Top + 5 Second Lowering Phase* A2. Viking Press lowering each rep 3 seconds,, 10-12 reps x…
Week 130(Week of 7/21/25)
Week 130(Week of 7/21/25) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 4-5 reps x 4 sets, rest 1:00 *4-5 Second Iso Hold at Top + 4-5 Second Lowering Phase* A2. DB Standing Press lowering each rep 3 seconds,, 10-12 reps…