Week 16(Week of 4/10/23)

Day 1:

A. TRX Row @ 30×1, 8-10 reps x 4 sets, rest 1:30 or Assisted Weighted Pull Machine, 8-12 reps x 4 sets.

*Come down every rep, slow and controlled.*

Advanced: Supinated Pull Ups Weighted, 1-2 reps or 2-3 reps or 3-4 reps x 4 sets, rest 10 seconds in between each rep, rest 1:30 between each set.

B1. Standing Cable Row Single Arm Low, 12-15 reps/each way x 4 sets, rest 1:00

B2. Machine Curls @ 30×1, 12-15 reps x  4 sets, rest 1:00

C. Bar Muscle Up Practice, 10 minutes-use band to help with motion, and perform banded kipping bar muscle ups

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Day 2:

A.  Assisted Weighted Pull Up Machine, 5-7 reps hard, challenging reps x 5 sets.

Advanced: Weighted Mix Grip Pull Ups, 2-4 reps x 4 sets, rest as needed.

B1. DB Bench Press @ 30×1, 8-10 reps x 4 sets, rest 1:00

Advanced: Close Grip Bench Press, 6-8 reps x 4 sets, rest 1:00

B2. DB Hammer Curls, @ 30×1, 12-15 reps x 4 sets, rest 1:00

C. Bar Muscle Up Practice, 10 minutes-use band to help with motion, and perform banded kipping bar muscle ups