Week 72(Week of 5/13/24)
Day 1:
A. Isometric Hold Forehead At Bar, 5-6 seconds each rep @ 30×1, 1.1.1.1.1 x 4 sets, rest 1:30 or Assisted Weighted Pull Machine, 8-12 reps x 4 sets.
*Come down every rep, slow and controlled.*
Advanced: Mix Grip Strict Ups, 3-5 reps or 4-6 reps or 7-10 reps x 4 sets, rest 10 seconds in between each rep, rest 1:30 between each set.
B1. Seated Single Arm Cable Pull Downs, 12-15 reps/each way x 4 sets, rest 1:00
B2. Bicep Board Curls @ 30×1, 12-15 reps x 4 sets, rest 1:00
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Day 2:
A. Negative Mix Grip Pull Ups, 1.1.1 x 5 sets, rest 1:30 or Assisted Weighted Pull Up Machine, 6-8 reps x 5 sets.
Advanced: Strict Supinated Weighted Pull Ups, 1-2 reps or 3-4 reps x 5 sets, rest rest 1:30 between each set.
B1. DB Floor Press @ 30×1, 10-12 reps x 4 sets, rest 1:00
Advanced: Ring Dips, 4-5 reps or 6-8 reps or 8-10 reps x 4 sets, rest 1:00
B2. DB Zotman Curls, @ 30×1, 12-15 reps x 4 sets, rest 1:00