Week 162(Week of 2/23/26)

Day 1:

A1. Banded Pull Up or Assisted Pull Up Machine, 5 reps x 4 sets, rest 1:00

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

A2. DB Bench Press, 10-12 reps @ 3 second lowering, 2 second pause bottom x 4 sets, rest 2:00

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

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

+

Day 2:

A1. Banded Pull Up or Assisted Pull Up Machine, 5 reps x 4 sets, rest 1:00

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

A2. Viking Press,  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. Trice Push Downs,, 12 reps x  4 sets, rest 1:00