Week 150(Week of 12/8/25)

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 + 2 Second Lowering Phase*

A2. Viking Press,  10-12  reps @ 40×1 x 4 sets, rest 1:00.

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

B2. DB Tate Press, 12 reps x  4 sets, rest 1:00

+

Day 2:

A1. Banded Pull Up or Assisted Pull Up Machine, 7-9  reps x 4 sets, rest 1:00

 *2 Second Iso Hold at Top + 2 Second Lowering Phase*

A2. DB Bench Press, 10-12 reps @ 3 second lowering, 2 second pause bottom x 4 sets, rest 2:00

B1. Seated Lat Pull Downs, @ 30×1, 10-12 x 4 sets, rest 1:00

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