Week 161(Week of 2/16/26)

Day 1:

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

 *1 Second Iso Hold at Top + 2-3 Second Lowering Phase*

A2. Viking Press,  12-15  reps @ 31×1 x 4 sets, rest 1:00.

B1. Plate Raises FULL ROM @ 30×1, 12 reps x 4 sets, rest 1:00

B2. DB Skull Crushers, 12 reps x  4 sets, rest 1:00

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Day 2:

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

 *1 Second Iso Hold at Top + 2-3 Second Lowering Phase*

A2. Push Ups Eccentric, 6-8  reps lowering 2-3 seconds each rep, then come to knees and do push up on knees and back to push up position x 4 sets, rest 2:00

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

B2. DB Rolling Tricep Extensions,  12-15 reps  x 4 sets, rest 2:00.