Week 177(Week of 6/15/26)

Day 1:

A1. Banded Pull Up or Assisted Pull Up Machine, 3-5  reps x 5 sets, rest 1:00

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

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

B1. Seated 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, 3-5 reps x 5 sets, rest 1:00

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

A2. Viking Wide 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.