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, rest 1:00.

B1. Seated Cable Row Single Arm @ 30×1, 12 reps/each way  x 4 sets, rest 1:00

B2. EZ Bar Skull Crushers , 12 reps x  4 sets, rest 1:00

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Day 2:

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. Push Ups Eccentric, 4-6 reps lowering 5 seconds each rep, then come to knees and do push up on knees and back to push up position x 4 sets, rest 2:00

B1. DB Single Arm  Row, @ 30×1, 12-15 reps/each way x 4 sets, rest 1:00

B2. Tricep Push Downs,  12-15 reps  x 4 sets, rest 2:00.