Week 158(Week of 1/26/26)

Day 1:

A1. Banded Pull Up or Assisted Pull Up Machine, 3 reps x 4 sets, rest 1:00

 *5 Second Iso Hold at Top + 3 Second Lowering Phase*

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

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

B2. DB Zotman Curls, 12 reps x  4 sets, rest 1:00

+

Day 2:

A1. Banded Pull Up or Assisted Pull Up Machine, 3 reps x 4 sets, rest 1:00

 *5 Second Iso Hold at Top + 3 Second Lowering Phase*

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

B1. DB Standing Lateral Raises Overhead, @ 30×1, 10-12 x 4 sets, rest 1:00

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