Week 172(Week of 5/4/26)

Day 1:

A1. Banded Pull Up or Assisted Pull Up Machine, 8-10  reps x 5 sets, rest 1:00

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

A2. Incline Wide Grip DB Bench Press,  10-12  reps x 4 sets, rest 1:00.

B1. Standing Single Arm Cable Rows @ 30×1, 12 reps/each way  x 4 sets, rest 1:00

B2. DB Tate Press, 12 reps x  4 sets, rest 1:00

+

Day 2:

A1. Banded Pull Up or Assisted Pull Up Machine, 8-10  reps x 5 sets, rest 1:00

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

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

B1. TRX Row, @ 30×1, 12-15 reps x 4 sets, rest 1:00

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