Week 163(Week of 3/2/26)

Day 1:

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

 *3 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.

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Day 2:

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

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

A2. Viking Close Grip Press, 10-12 reps lowering 3 seconds each rep x 4 sets, rest 2:00

B1. DB Lat Pull Overs, @ 30×1, 12-15 reps x 4 sets, rest 1:00

B2. DB Skull Crushers @ 30×1,  12-15 reps  x 4 sets, rest 2:00.