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, rest 1:00.

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

B2. Tricep Push Downs, 12 reps x  4 sets, rest 1:00

+

Day 2:

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. Push Ups Eccentric, 6-8 reps lowering 3 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. Seated Row, @ 30×1, 10-12 x 4 sets, rest 1:00

B2. DB Skull Crushers,  12-15 reps  x 4 sets, rest 2:00.