Week 179(Week of 6/29/26)

Day 1:

A1. Banded Pull Up or Assisted Pull Up Machine, 6-8  reps x 4 sets, rest 1:00

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

A2. DB Floor Press,,  10-12  reps @ 3 second lowering each rep x 4 sets, rest 1:00.

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

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

+

Day 2:

A1. Banded Pull Up or Assisted Pull Up Machine, 6-8  reps x 4 sets, rest 1:00

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

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

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

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