Week 75(Week of 6/10/24)

Day 1:

A. Isometric Hold Forehead At Bar, 3-4 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: Weighted Mix Pull Ups, 1.1.1.1.1.1 x 4 sets, rest 10 seconds in between each rep, rest 1:30 between each set.

B1. Single Arm Standing Cable Row, 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.

*Chin over bar, hold as long as can, no more than 10 seconds this week.*

Advanced: Strict Pull Ups Weighted, 2-3 reps x 5 sets, rest  rest 1:30 between each set.

B1. DB Seated Press @ 30×1, 10-12 reps x 4 sets, rest 1:00

Advanced: Ring Dips, 10 reps x 4 sets, rest 1:00

B2. DB Hammer Curls, @ 30×1, 12 reps x 4 sets, rest 1:00