Week 82(Week of 7/29/24)

Day 1:

A. Strict Mix Grip Pull Ups @ 30×1, 5-10 challenging reps x 4 sets or Assisted Pull Up Machine, 8-10  reps x 4 sets.

Advanced: Strict Pull Ups Mix Grip Weighted, 3-4 reps x 4 sets.

B1. Seated Cable Rows, 15 reps/each way x 4 sets, rest 1:00

B2. Machine Curls, 15 reps x  4 sets, rest 1:00

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Day 2:

A. TRX Vertical Pull Ups, 8-10 reps challenging reps x 4 sets.

Advanced: Strict Pronated Pull Ups, 6-10 reps x 4 sets, rest as needed.

B1. Barbell Strict Press, 4-5 reps x 4 sets, rest 1:00

Advanced: Push Ups or Handstand Push Ups, 8-10 reps x 4 sets, rest 1:00

B2. DB Zotman Curls, @ 30×1, 20 reps x 4 sets, rest 1:00