Week 153(Week of 12/29/25)

Day 1:

A1. Banded Pull Up or Assisted Pull Up Machine, 4-6  reps x 4 sets, rest 1:00

 *5 Second Iso Hold at Top + 4 Second Lowering Phase*

A2. Viking Press,  10-12  reps @ 3 second lowering each rep x 4 sets, rest 1:00.

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

B2. Trice Push Downs,, 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

 *5 Second Iso Hold at Top + 4 Second Lowering Phase*

A2. DB 1/2 Kneeling SA Press, 10-12 reps/each way @ 3 second lowering, 2 second pause bottom x 4 sets, rest 2:00

B1. DB Hammer Curls, @ 30×1, 10-12 x 4 sets, rest 1:00

B2. Seated Lat Pull Downs,  12-15 reps @ 2 second return each rep  x 4 sets, rest 2:00.