Week 178(Week of 6/22/26)

Day 1:

A1. Banded Pull Up or Assisted Pull Up Machine, 2-3 reps x 4 sets, rest 1:00

 *4 Second Iso Hold at Top + 4 Second Lowering Phase*

A2. DB Bench Press,  10-12  reps @ 31×1 x 4 sets, rest 1:00.

B1. DB Row Single Arm @ 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, 2-3  reps x 4 sets, rest 1:00

 *4 Second Iso Hold at Top + 4 Second Lowering Phase*

A2. Push Ups Eccentric, 5-7 reps lowering 4 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. TRX Row, @ 30×1, 10-12 x 4 sets, rest 1:00

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