Week 159(Week of 2/2/26)

Day 1:

A1. Banded Pull Up or Assisted Pull Up Machine, 10 reps x 4 sets, rest 1:00

 *0 Second Iso Hold at Top + 1 Second Lowering Phase*

A2. DB Standing Arnold Press,  10-12  reps @ 2 second lowering each rep x 4 sets, rest 1:00.

B1. Single Arm DBl 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, 10 reps x 4 sets, rest 1:00

 *0 Second Iso Hold at Top + 1 Second Lowering Phase

A2. Viking Press, 12 reps @ 2 second lowering x 4 sets, rest 2:00

B1. TRX Row, @ 30×1, 10-12 x 4 sets, rest 1:00

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