Week 157(Week of 1/19/25)

Day 1:

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

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

A2. DB Floor Press Knees Flexed,  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. Machine Curls, 12 reps x  4 sets, rest 1:00

+

Day 2:

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

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

A2. Viking Press, 10 reps @ 3 second lowering x 4 sets, rest 2:00

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

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