Week 87(Week of 9/2/23)

Day 1:

A. TRX Vertical Pull Ups @ 30×1, 8-10 reps x 4 sets or Assisted Weighted Pull Up Machine, 8-10 reps x 4 sets.

*Come down every rep, slow and controlled.*

Advanced: Pronated Weighted Pull Ups, 3-5 reps x 4 sets, rest 5 seconds in between each rep, rest 1:30 between each set.

B1. Seated Cable Pull Downs, 12-15 reps/each way x 4 sets, rest 1:00

B2. DB Zotman Curls @ 30×1, 12-15 reps x  4 sets, rest 1:00

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Day 2:

A.  Assisted Weighted Pull Up Machine, 3-5 reps hard, challenging reps x 5 sets.

Advanced: Banded Pull Ups, 12-15 reps x 4 sets, rest as needed.

These are meant for assistance for strength endurance building for upper body pulling.

B1. DB Floor Press Knees Flexed @ 90 Degrees @ 30×1, 8-10 reps x 4 sets, rest 1:00

Advanced: Close Grip Bench Press, 4-6 reps x 4 sets, rest 1:00

B2. Machine Curls, @ 30×1, 12-15 reps x 4 sets, rest 1:00